WOD

CrossFit 1Force – 1Force at Home

Metcon (Time)

3 rds

1 rd of “Kelly”

(1 Grove Loop, 30 1 DB Thrusters (50/35), 15 Box Jumps (24/20) *step down)

1 rd of “Helen”

(1 Grove Loop, 21 DB/KB Swings, 12 1-arm DB Rows per side)

+

Notes:

*1 DB Thrusters is similar to a WB. You can use KB as well.

*If you use a KB, RX weight is (53/35 lb.)

*Elevate the opposite side of the working arm. Put your opposite hand on the box while perform the 1-arm Row on the other side.