WOD

CrossFit 1Force – Crossfit

Back Squat (3)

A.1 Back Squat @23×1 tempo 3,3,3,3 *work around @ 70-80% of 1 rm

A.2 DB Curls 4 x 6-8 reps (slow and controlled on the way down)

Metcon (3 Rounds for reps)

5 min amrap x 3 sets

4 30 ft Shuttle Runs

5 Russian KB Swings (53-70/35-53)

6 DB Stepups @ tough weight (20 in)

rest/walk 2 mins