WOD

CrossFit 1Force – Crossfit

Sumo Deadlift (3)

A. Sumo DL 5,5,3,3 reps (build by feel)

Metcon (3 Rounds for reps)

6/5/4 min amrap x 3 sets

3 DL (205-255/135-165)

6 Lateral Jumps over the Barbell (1 + 1 = 2 reps)

9 Abmat Situps (arms across shoulders)

rest/walk 2 mins

+

Notes:

*start at 70%, for 6 mins, then go to 80% for 5 mins, and then go to 90% for 4 mins.