WOD

CrossFit 1Force – Crossfit

Metcon (Time)

0:00-10:00 mins of the following:

3 rds

200m run

24 WB (20/14)

Metcon (Time)

10:00-20:00 mins of the following:

3 rds

200m Run

18 Pullups (can scale up to C2B)

Metcon (Time)

20:00-30:00 mins of the following:

3 rds

200m Run

12 Hand Release Burpee Box Jumps (24/20)

+

Notes:

*If you get done before the 10 mins is up, you rest the remainder of the time until the next 10 mins start.