WOD

CrossFit 1Force – Crossfit

Back Squat (1 rep @ 55×1 tempo)

A. Back Rack Split Squats 3 x 5 reps per side @ 31×1 tempo

B. BS @ 55×1 tempo up to a quick single in 10 mins

Metcon (Time)

5 rds

15 WB (20/14)

60 sec Plank Hold (forearms) *accumulate

15 KB Swings (53/35 lb) * can scale up to (70/53)

Metcon (Time)

Finisher Work:

3 rds

12 Kipping Hspu (can scale down to Box Hspu or Seated Press)

15/12 Cals on AB

150 ft Sandbag Carry (150/100 lb)