WOD

CrossFit 1Force – Crossfit

Hang Clean (1 + 1)

A. Hang PC + Hang Squat Clean up to a heavy set in 12 mins

Metcon (Time)

For time

30/20/10 reps

Row for Cals

20/15/10 reps

PC + Jerk (115-135/73-93)

+

Finisher Work:

V-ups x 8 reps

Right into:

Knee Tucks x 8 reps

Right into:

Hollow Rocks x 8 reps

Right into:

Hollow Hold Flutter Kicks x 8 reps

Right into:

Hollow Rock Hold x 10-20 secs holds

X 3-5 sets rest as needed betw sets