CrossFit 1Force – Crossfit

Seated Shoulder press (5)

A. Barbell Seated Press up to a tough set of 5 reps in 10 mins or less. (go off the rack here)

B. 1-arm DB Chainsaw Rows 2-3 sets x 8-10 reps per side rest 60 secs betw sides

1-arm DB Chainsaw Rows (8-10 per side)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 min amrap

200/160m Row

100 ft Odd Object Carry (use Sandbag, Stone, D-ball, Heavy KB etc)

10 Up n Over Box Jumps (24/20) *can scale up to (30/24)



*You will alternate full rds here.

*One person does a round while the other person rest.