WOD

CrossFit 1Force – Crossfit

Metcon (No Measure)

13 mins of the following:

Uneven Carry x 80 ft per side @ tough weight

Hollow Hold x 20-30 secs

Supinated Grip Ring Rows x 6-8 reps @ 3xx1 tempo

Metcon (Time)

5 rds

12 Double DB Renegade Rows @ tough weight

24 Abmat Situps (arms across shoulders)

36 DU (54 SU)

+

Finisher work:

DB Wrist Curls/DB Reverse Curls

2-3 sets x 15-20 reps per exercise (palms up and palms down) *Light DB’s

Rest as needed

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