WOD

CrossFit 1Force – CrossFit Endurance

Metcon (No Measure)

Boot Camp Workout

(30 secs on/30 secs off)

Double DB Hang PC + FS + Press Complex (1 rep each)

Ladder Agility Work (new movement every round)

Strict T2B/Leg raises/Knees to Chest

Goblet Up n Over Stepups (20 in)

Medball Hold No Pushup Burpee Toe Taps (on a plate)

Row (last 10 secs all out sprint)

+

Notes:

Last 3 rds will be a surprise add on during your rest 🙂