WOD

CrossFit 1Force – Crossfit

Power Clean (3)

A. PC w/pause @ knee + Hang PC + PC 1 + 1 + 1 every 90 secs x 7 sets *start @ 50% and nothing over 80% of 1 rm.

Metcon (AMRAP – Rounds and Reps)

18 min amrap

12 1 DB Up n Over Stepups @ tough weight (24/20)

10 DL (155-165/105-115)

8 Hang PC

6 Lateral Burpees over the Bar