WOD

CrossFit 1Force – Crossfit

A1: Close Grip Bench Press (5,5,3,3)

A2: Palms up Banded Pull Aparts (Palms up Banded Pull Aparts 4 x 15 reps)

Metcon (AMRAP – Reps)

4 rds

45 sec amrap

DB Bench Press @ tough weight

Rest 15 secs

45 sec amrap

Row for Cals

Rest 15 secs

45 sec amrap

KB Swings (53/35) *can scale up to (70/53)

Rest 15 secs

45 sec amrap

WB (20/14)

Rest 1:15 secs

Metcon (5 Rounds for reps)

Finisher +

3-5 sets of:

1 Grove Loop

Amrap DU

rest/walk 90 secs