WOD

CrossFit 1Force – Crossfit

Back Squat (3)

Part A

BS @ 5xx1 tempo up to a tough triple in 5 sets

*Complete 1 set every 2 mins *start @ 50% and build by feel

Rest 2 mins

Part B

DB Hammer Curls + DB Zottman Curls

5 + 5 reps x 5 sets (moderate) *slow and controlled

*Complete 1 set every 2 mins

Metcon (2 Rounds for reps)

7 min amrap x 2 sets

3/2 Strict Chinups

9 WB (20/14)

12 Abmat Situps (arms across shoulders)

rest/walk 2 mins