CrossFit 1Force – Crossfit
Close Grip Bench Press (4-6)
Part A
Close Grip Bench Press
4 x 4-6 reps
*Complete 1 set every 90-120 secs
Rest 2 mins
Part B
3 Point DB Rows
4 x 6-8 reps per side
*Complete 1 set every 90-120 secs
3 Point DB Rows (6-8 reps )
Metcon (Time)
3 rds
200m Run w/Medball (20/14)
25/20 Pushups *can scale up to dips (12/10 reps)
20 Up n Over Box Jumps (24/20) *can scale up to (30/24)
+
Finisher Work:
Not for time
400m Farmers Walk @ tough weight
