WOD

CrossFit 1Force – Crossfit

Hang Power Clean (2)

A. Clean Pull + Hang PC 1 + 2 reps every 90 secs x 8 sets

* Start @ 60% and build from there.

Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 Hang PC (115-135/73-93)

20 Abmat Situps (arms across shoulders)

30 DU (45 SU)

+

Finisher Work:

Alternating Tabata (6 rds each)

(20 secs on/10 secs off)

Bicycle Crunches

Seated Leg Lifts over an object