CrossFit 1Force – Crossfit

Hang Power Clean (1)

A. Muscle PC + Hang Clean Pull + Hang Muscle PC (below knee) 1 + 1 + 1 reps on the min for 4 mins (light)

B. PC + Hang PC up to a tough set in 10 mins

Metcon (3 Rounds for reps)

5 min amrap x 3 sets

10/8 Cal Row

8 Box Jumps (24/20) *can scale up to (30/24)

6 Hang PC (115-155/73-103)

rest/walk 2 mins