WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

22 min amrap

10/8 Pullups (can scale up to C2B or Bar MU x 5/4 reps)

20 Burpees (no jump at the top)

30 WB (20/14)

40 Abmat Situps (arms across shoulders)

+

Finisher Work:

DB Hammer Curls

2-3 sets x 8-10 reps

DB Hollow Hold Skull Crushers

2-3 sets x 10-12 reps