WOD

CrossFit 1Force – CrossFit Endurance

Metcon (No Measure)

HOWL-POCALYPSE

0-5min

2 grove loops

5-15min

200m run

60ft uneven carry (1 arm front rack/ 1 arm overhead)

10 T2b

15-25min

15/12 cal row

5 burpee box jumps

10 hand release pushups

25-35min

.3/.2 mile AB

20 prisoner reverse lunges

2 wall walks

10 second wall facing hold

Finisher:

3 rounds:

8 dual kb front rack squats (70/53)

8 alt dual kb front rack walking lunge

8 dual kb front rack squats

20 sec AB sprint

5 jumps for max height

-rest 30 seconds-