WOD

CrossFit 1Force – Crossfit

Deadlift (6)

A. DL 3.2.1 reps x 4 sets rest 20 secs betw sets and then rest 2-3 mins

*All sets should be 75% or more of your 1 RM.

Metcon (Calories)

Partner Workout

30 secs on/30 secs off x 8 sets

AB for Cals (alternating every 30 secs)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min amrap @ high effort

10 1-arm DB Alternating PS @ heavy weight

10 Box Jumps (24/20) *step down (Can scale up to 30/24)