CrossFit 1Force – 1Force at Home

Metcon (AMRAP – Rounds and Reps)

6 min amrap

1 DB/KB Up n Over Stepups x 10 reps @ tough weight (5 per side)

DB/KB Elevated 1-arm Rows x 10 reps (5 per side)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 Shoulder to OH @ tough weight

8 Box Jumps (24/20) *step down (Modify with a lower box jump or plate Jumps)

Rest 2 mins

Metcon (Time)

For time

100m Prisoner Walking Lunge Steps

40 V-ups

20 Burpees (no Jump at the top)