WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

20 min amrap

10 DB Alternating PS (50/35) *can scale up

20 DU

10 1-arm DB Thrusters (50/35 lb) *5 reps per arm

20 DU

10 T2B

20 DU

+

Finisher Work:

DB Zottman Curls 2-3 sets x 8-10 reps

DB Alternating Rows 2-3 sets x 8-10 reps per side (Band above knees)

Metcon (AMRAP – Rounds and Reps)

20 min amrap

10 DB Alternating PS (50/35) *can scale up

20 DU

10 1-arm DB Thrusters (50/35 lb) *5 reps per arm

20 DU

10 T2B

20 DU

+

Finisher Work:

DB Zottman Curls 2-3 sets x 8-10 reps

DB Alternating Rows 2-3 sets x 8-10 reps per side (Band above knees)