WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

Partner Workout

10 min amrap

50/40 Cal Row

50 WB (20/14)

rest/walk 2 mins

Metcon (AMRAP – Rounds and Reps)

9 min amrap

10 1-arm DB Hang PS (Alternating) @ tough weight (5 per side)

9/7 Pushups

8 Lateral Jumps over the Barbell (1 + 1 = 1 rep)

rest/walk 2 mins

Metcon (Calories)

8 min amrap

AB for max cals

30 secs on/30 secs off

+

Notes:

*1st amrap spilt up the Row/WB however you like.

*2nd amrap you alternate after full rds. The other will rest while one does a full round

3rd amrap is alternating every 30 secs while the other person will rest during the 30 secs.