WOD

CrossFit 1Force – 1Force at Home

Metcon (AMRAP – Reps)

15 min amrap

Ascending ladder by 2 reps

1-arm DB/KB C+J

Burpees over the DB/KB (Forward Facing)

Rest 3 mins

Metcon (No Measure)

6 min amrap

10 Hollow Rocks

20 Seated Russian Twist (1 + 1 = 2 reps)

30 sec Pushup Plank Hold