WOD

CrossFit 1Force – CrossFit Endurance

Metcon

10min amrap:

12/10 cal row

20-30 sec L sit hold (knee tuck hold)

10 pushups

Rest 2 min

10 min amrap

12/10 cal AB

20-30 sec handstand hold

5 strict pull-ups (10 ring rows)

Rest 2 rest

10 min amrap

200m run

60ft DB bear crawl (tough weight)

20-30 sec push-up plank hold