CrossFit 1Force – Crossfit

Power Clean (2)

A. PC up to a fast double in 8 mins (empty bar)

Metcon (Time)

Partner Workout

For time

400m Run (1 Grove Loop) *Run together

60 DL (185-225/125-155)

80/70 Cal Row *Every time partner is rowing, the other will hold Front Rack Hold at the Hang PC weight.

60 Hang PC (115-155/73-103)

400m Run *Run Together

60 Hand Release Burpees over the Rower

*Time cap is 26 mins