WOD

CrossFit 1Force – Crossfit

Close Grip Bench Press (6)

A.1 Close Grip Bench Press 3.2.1 reps x 3 sets rest 20 secs betw clusters *Start at 75% of 1 rm.

A.2 Hand over Hand Sled Pulls 3 x 25m @ tough weight

Hand over Hand Sled Pulls (50m)

50-100 ft w/rope and small sled

Metcon (No Measure)

16 EMOM

Min 1- 50m Double KB Front Rack Walk @ tough weight

Min 2- 10 DB Bench Press @ tough weight

Min 3- Side Plank Hold x 20 secs per side

Min 4- 30 sec amrap DU or SU