WOD

CrossFit 1Force – Crossfit

Bench Press (3)

Part A

Bench Press 3 reps on the min for 8 mins @ 65-70%

Rest 2 mins

Part B

1-arm DB/KB 3 Point Rows 4 reps per side on the min for 8 mins @ tough weight

Bench Press (3)

Part A

Bench Press 3 reps on the min for 8 mins @ 65-70%

Rest 2 mins

Part B

1-arm DB/KB 3 Point Rows 4 reps per side on the min for 8 mins @ tough weight

1-arm DB/KB 3 Point Row (4 per side)

Metcon (Time)

3 rds

21/17 Pushups (can scale up to Ring)

21 KB Swings (53-70/35-53)

1 Grove Loop

rest/walk 2 mins

+

*Score will be total time for your workout. Add the rest times to your score. It should be 4 mins added in.