WOD

CrossFit 1Force – Crossfit

Metcon (5 Rounds for reps)

5 rds

40 secs on/20 secs off x 5 sets

WB (20/14)

Strict Chinups (scale as needed here)

Bar Facing Burpees over the Barbell

AB for Cals

*Setup a Barbell with a set of plates on them for the Bar Facing Burpees.

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Finisher Work:

Double KB Front Rack Walk

3 x 50m @ heavy weight

rest as needed