WOD

CrossFit 1Force – Crossfit

Metcon (4 Rounds for reps)

5 min amrap x 4 sets

4/3 Strict Pullups

1-arm DB C+J x 5 reps (right arm) @ tough weight

1-arm DB OH Walking Lunge Steps x 25 ft

1-arm DB C+J x 5 reps (left arm)

1-arm DB OH Walking Lunge Steps x 25 ft

6 T2B

Rest 90 secs after each amrap

*25 ft lunge is 1 rep!

+

Finisher Work:

Run Work

Grove Loop (around the building)

X 3-5 sets rest 2 mins