WOD

CrossFit 1Force – Crossfit

Back Squat (4)

A.1 BS 4 x 4 reps *1st 2 reps @ 24×1 tempo and the next two reps no tempo *nothing over 80% of 1 rm

A.2 1-arm DB 3 Point Rows 4 x 6-8 reps per side

1-arm DB/KB 3 Point Row (6-8 reps per side)

Metcon (3 Rounds for reps)

5 min amrap @ 80% effort x 3 sets

10 Prisoner Walking Lunge Steps

10 Ball Slams @ tough weight

10 Abmat Situps

rest/walk 2 mins