WOD

CrossFit 1Force – Crossfit

Back Squat (6)

A.1 BS 2.2.2.x 3 sets rest 20 secs betw doubles and then rest 90 secs

A.2 Double DB/KB Alternating Gorilla Rows 3 x 8-10 reps per side rest 90 secs

Double DB/KB Alternating Bentover Rows (8-10)

Use DB/KB’s (two)

Metcon (AMRAP – Reps)

8 min amrap @ 80% effort

30/24 Cals on AB

40 DB Alternating Stepups @ tough weight (20 in)

Then amrap the remaining time:

Double DB/KB Renegade Rows @ tough weight

rest/walk 2 mins

Metcon (AMRAP – Reps)

6 min amrap @ 90% effort

20/15 Cals on AB

20 DB Alternating Stepups

Then amrap the remaining time:

Double DB/KB Renegade Rows