WOD

CrossFit 1Force – Crossfit

Metcon (3 Rounds for time)

3 sets of the following:

30 WB (20/14 lb)

25/20 Cal Row

20 DB Alternating PS (50/35 lb)

15 Burpees to a plate

rest 4 mins

+

Finisher Work:

Skill work for 15 mins on any weakness movements that may be in the last open workout