WOD

CrossFit 1Force – Crossfit

Barbell Incline Bench Press (5-7)

A.1 Barbell Incline Bench Press 4 x 5-7 reps

A.2 Ring Rows 4 x 8-10 reps *Make them challenging

Metcon (AMRAP – Rounds and Reps)

16 min amrap

8 Ball Slams @ tough weight

120 ft Double KB/DB Front Rack Walk @ heavy weight

60 ft Bear Crawl (30 ft forward + 30 ft Reverse Bear Crawl)

+

Finisher Work:

1-arm KB OH Waiters Walk/1-arm Farmers Walk 3 x 50m per side @ tough weight

Rest as needed