WOD

CrossFit 1Force – Crossfit

Back Rack Reverse Lunge Steps (6)

A.1 Back Rack Reverse Lunge Steps 4 x 6 reps per side rest as needed betw sides

A.2 Pendlay Bentover Rows 4 x 6-8 reps

Pendlay Row (6-8)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

8 1 DB Up n Over Stepups @ tough weight (24/20)

9 T2B

10 Double DB Renegade Rows @ tough weight (1 + 1 = 2 reps)