WOD

CrossFit 1Force – Crossfit

Deadlift (2)

A.1 Double DB/KB Death March Steps 2 x 12-16 steps (moderate)

A.2 Banded Deagbugs 2 x 10-12 reps

B.1 DL 4 x 2 reps (slowly lower down each rep and build by feel)

B.2 Double DB Skull Crushers 4 x 6-8 reps @ 4xx1 tempo

DB Skull Crushers (6-8)

Metcon (3 Rounds for reps)

4 min amrap x 3 sets

21/16 Cal Row

Amrap the remaining time:

12 KB Swings (53-70/35-53)

6 Burpees over the Rower

rest/walk 2 mins

+

Notes:

*Cals will be included in the rep score each amrap.