WOD

CrossFit 1Force – Crossfit

A1: Back Squat (BS @5xx1 tempo 3,3,3,3 rest 30 secs)

A1: Back Squat (BS @5xx1 tempo 3,3,3,3 rest 30 secs)

A2: Weighted Pull-ups (Weighted Pullups 4 x 3-5 reps rest 60 secs)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

3 rds of:

5 Pullups, 7 WB (20/14), 9 DU

200m slow jog recovery

*after you do the 3 rds, you will do a slow 200m jog to recover a bit!

+

Finisher Work (Optional)

2-3 sets of:

Medball Russian Twist x 30 sec amrap

DB Standing Side Bends x 12-15 reps per side