WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

26 mins on the clock

17 min amrap

250/200m Row

15 Up n Over Box Jumps (24/20) *Can scale up to (30/24)

10 PC (115-155/73-103)

5 Shoulder to OH

In the remaining 9 mins:

Establish a 1 rm Clean

*This can be Power or Squat.

*Only submit one weight for the clean. If you do PC, submit that number and vice versa for the squat clean.

Clean (1)

Power Clean (1)