CrossFit 1Force – 1Force at Home

L-seated Z Press (4-6)

A.1 Barbell L-Seated Z Press 4 x 4-6 reps @4xx1 tempo

A.2 Supinated Grip BB Rows 4 x 8-10 reps

Supinated Grip Barbell Row (8-10)

Metcon (Time)

For time

30/20/10 reps

Shoulder to OH (95/63) *can scale up to (115/83)

Box Jumps (24/20) *step down

Row/AB for Cals



Row/AB Cals for the ladies is 20/15/10 cals.