WOD

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

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