WOD

CrossFit 1Force – Crossfit

Weighted Pushups (4-6)

12 EMOM

Min 1- Weighted Pushups x 4-6 reps @ 4xx1 tempo

Min 2- Supinated Grip BB Rows x 6-8 reps

Min 3- Banded Pull Aparts x 10-12 reps

Supinated Grip Barbell Row (6-8)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

15 Burpees

30 Abmat Situps