WOD

CrossFit 1Force – Crossfit

Back Squat (5)

A.1 Back Squat 4 x 5 reps @ 70-75%

A.2 Strict Pullups 4 x amrap (scale as needed)

Strict Pullups (amrap)

Metcon (No Measure)

18 EMOM

Min 1- 7 Odd Object Squats @ tough weight (You choose object)

Min 2- 5/10/15/20m Shuttle Runs

MIn 3- Weighted Plank Hold x 30-40 secs @ tough weight