CrossFit 1Force – Crossfit

A: Sumo Deadlift (Sumo DL 6,5,4,5 reps (Not TNG) *build by feel)

B: Single Leg Weighted Hip Thrust

Weighted Single leg Hip Thrusts 3 x 6-8 reps per side

Metcon (AMRAP – Reps)


Odd mins- Odd Object Carry @ tough weight x 75 ft

Even mins- DB Renegade Rows x 30 sec amrap

Rest 2 mins

Teams of 3

9 min max Cals on AB

*Every 30 secs you will switch while the other two rest

* Score is total cals