CrossFit 1Force – Crossfit

Sumo Deadlift (3)

A. Sumo Stance DL up to heavy set of 3 in 12 mins

Metcon (Time)

For time

10/20/30 reps

KB Swings (53-70/35-53)

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

200m run



TGU x 20 reps @ tough weight (10 per side) *Alternate arms



*You complete a 200m run, after you do your Swings/Box Jumps sets. You will only do 3 200m runs.