CrossFit 1Force – Crossfit

Clean Grip RDL (6-8)

A.1 Clean Grip RDL 4 x 6-8 reps @ 4xx1 tempo

A.2 Banded Tricep Extensions 4 x 15 reps

Metcon (4 Rounds for time)

Every 4 mins of the following:

15 KB Swings (53-70/35-53)

250/200m Row

15 Double DB/KB Walking Lunge Steps @ tough weight

X 4 sets



*Complete each set as quickly as you can, then you can rest the remainder of the 4 mins until the next set.