WOD

CrossFit 1Force – Crossfit

Weighted Pushups (4-6)

12 EMOM

Odd mins- Weighted Pushups x 4-6 reps

Even mins- Double Plate DB Elevated Split Squats x 4-5 reps per side

*Stand on 2 plates, Knee touches the floor in between the plates

DB Split Squat (4-5 reps per side)

Metcon (AMRAP – Rounds and Reps)

16 min amrap

18 Medball Hold Stepups (20/14)

15 Weighted Abmat Situps @ tough weight

12/9 Pushups

Metcon (Time)

Finisher Work:

3 rds

20 Double KB Suitcase DL (70/53)

100 ft Double KB Front Rack Walk

10 Strict Hspu (modify as needed)