WOD

CrossFit 1Force – Crossfit

A: Push Press ( PP 5 x 5 reps every 2 mins (Build by feel))

B: Farmer’s Carry (Heavy Farmers Walk 75 ft on the min for 6 mins)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

1-arm DB Shoulder to OH x 10 reps (5 per side) @ tough weight

Goblet Up n Over Stepups x 8 reps (20 in)

T2B x 6 reps

+

Finisher Work:

1-arm DB Banded Rows x 6-8 reps x 2-3 sets

Hand over Hand Sled Pulls x 50 ft x 3-4 sets