WOD

CrossFit 1Force – Crossfit

Shoulder Press (3)

A.1 Press 6,5,4,3 reps (build by feel)

A.2 Farmers Walk (heavy) 4 x 50m

Farmer’s Carry (50m)

Metcon (Time)

4 rds

6 Odd Object to your shoulder (You can use Sandbag, Stone, D-ball etc)

12 Double DB/KB Shoulder to OH @ tough weight

24 Weighted Abmat Situps @ tough weight

+

Finisher Work:

Sandbag Carry x 50m x 3-4 sets @ tough weight

Rest as needed