WOD

CrossFit 1Force – 1Force at Home

Metcon (Time)

For time

24/18/12 reps

DB/KB Alternating PS @ tough weight

DB Up n Over Stepups @ tough weight (20 in)

Right into:

1 Grove Loop

Then into:

21/15/9 reps

Hand Release Pushups

1 DB Front Rack Front Squats

Right into:

1 Grove Loop

Then into:

15/12/9 reps

V-ups

Lateral Jumps over DB (1 + 1 = 1 rep)

*Time cap is 28 mins.

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Notes:

*You will complete each couplet first before moving on into the run.