WOD

CrossFit 1Force – Crossfit

Sumo Deadlift (4)

A. Sumo DL 1.1.1.1 x 4 sets rest 15 secs betw singles and then rest 2-3 mins

*Immediately after each set do 3 Single leg Broad Jumps per side

*Start around 75% of 1 rm and build from there

Metcon (3 Rounds for reps)

5 min amrap @ 80% effort

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

60 ft Lateral Shuffles x (2 lengths)

1-arm KB Front Rack Walk x 60 ft per side @ tough weight

rest/walk 2 mins x 3 sets

+

Notes:

*Rig to the wall is 30 ft.

*30 ft is 1 rep.