WOD

CrossFit 1Force – Crossfit

A1: Low Incline Close Grip Bench Press 5,5,5,5 rest 30 secs (@ 42×1 tempo 4 x 4-6 reps)

A2: DB Low Incline Prone Rows ( 4 x 8 reps)

Metcon (AMRAP – Reps)

8 EMOM

Odd mins- 30 secs @ high effort on AB

Even mins- 15/10 Pushups (can scale up to rings)

Score: AB Cals

Rest 2 mins

Metcon (Weight)

8 EMOM

Odd mins- 12 Ball Slams @ tough weight

Even mins- DB Renegade Rows x 6-8 reps per side @ tough weight

DB weight is score