WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

Partner Workout

15 min amrap

400m Run (200m each)

20 Synchronized Alternating PS @ tough weight

20 Lateral Jumps over PVC (20/15) *can scale up to (24/20)

Rest 3 mins

Metcon (AMRAP – Rounds and Reps)

15 min amrap

500/450m Row *Partner will do a Double KB/DB Front Rack Hold @ tough weight while the partner is Rowing.

30 WB (20/14) *Partner will hang off the pullup bar while the partner is doing WB.

15 Synchronized Burpees over a line