WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Reps)

11 min amrap

30 Bear Complex (135/95)*Can scale up to (155/105)

Amrap Pullups *can scale up to C2B

*Bear Complex is PC, FS, Shoulder to OH, BS, BTN Shoulder to OH is 1 rep!

Rest 3 mins

Every 90 secs x 7 sets:

200m run @ high effort