CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

Partner Workout

28 min amrap

200m Partner Banded Run

40 1-arm Hang DB Alternating PS @ tough weight

100m Double DB/KB Farmers Walk @ tough weight (Alternate every 50m)

40 Up n Over Box Jumps (24/20)

40 KB Swings (53-70/35-53)



*Split up reps however you like.

*Runs must be done while holding a band.