WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

15 min amrap

30 DU (45 SU)

15 PJ (115-135/73-93)

30 DU (45 SU)

15 T2B

Rest 3 mins

6 min amrap

10 Seated DB Russian Twist

10 Knee tucks

20 sec Hollow Hold

+

Notes:

*2nd amrap will be done for quality versus quantity.