WOD

CrossFit 1Force – Crossfit

1-arm Half Kneeling Landmine Press (5)

12 EMOM

Min 1- 1-arm Half Kneeling Landmine Press x 5 reps per side @ 4xx1 tempo

MIn 2- 1-arm Landmine RDL x 5 reps per side @ 4xx1 tempo

Min 3- KB Horn Curls x 6-8 reps @ 3xx1 tempo

Metcon (Time)

4 rds

1 Grove Loop

160 ft Heavy Farmers Walk

60 sec Plank Hold (accumulate or go UB 🙂

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