CrossFit 1Force – 1Force at Home
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)
*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.