WOD

CrossFit 1Force – Crossfit

Deadlift (3)

A. DL 5,4,3,3,3 reps (building by feel from 70% of 1 rm)

*after each set do 3 Vertical Leaps (jump as high as possible each rep)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

30 DU (45 SU)

20 KB Swings (53/35)

10 Hand Release Burpees (no jump at the top)

+

Finisher Work:

DB Chest Flyes

3 x 8-10 reps (moderate)

Followed by a:

Medball Squeeze Pec Walk x 50m @ tough weight

Rest as needed

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