WOD

CrossFit 1Force – Crossfit

Hang Power Snatch (3)

A. 1-arm DB Power Muscle Snatch 4 reps per side on the min for 4 mins (Light)

B. Snatch Pull + Hang PS 1 + 3 reps working up to a tough set in 10-12 mins

Metcon (Time)

For time

10/8/6/4/2 reps

Hang PS (75-115/53-73)

15/12/9/6/3 reps

Knee to Elbows

20/16/12/8/4 reps

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

+

Finisher Work:

Sled Drag/Reverse Sled Drag

2-3 sets x 100m @ heavy weight

(50m Forward/50m Reverse)

Rest as needed