WOD

CrossFit 1Force – 1Force at Home

Metcon (3 Rounds for reps)

12 min amrap @ 70% effort

3 FS (115/73) *can scale up to (135/83)

5 Bentover Rows

7 Box Jumps (24/20)

9 Straight Legged Abmat Situps (arms across shoulders)

Rest/walk 2 mins

Repeat above amrap for 8 mins @ 80% effort

rest/walk 1 min

Repeat above amrap for 4 mins @ 90% effort