WOD

CrossFit 1Force – Crossfit

Clean Grip RDL (5-6)

A.1 Double DB/KB Toes Elevated RDL 2 x 6-8 reps @ 4xx1 tempo (moderate)

A.2 Plank Hold See Saws 2 x 10-12 reps

B.1 Clean Grip RDL tempo 4 x 5-6 reps @4xx1 tempo (moderate)

B.2 Full Cans 4 x 8-10 reps

Full Cans (8-10)

*Use Light plates/DB’s

Metcon (Time)

3 rds

10 Odd Object to Shoulder @ tough weight

60 DU (120 SU)

1 Grove Loop (400m run)

+

Finisher Work:

Alternating Tabata (6 rds each)

*20 sec on/10 secs off

Double KB Front Rack Hold @ tough weight

Odd Object Hold @ tough weight

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