WOD

CrossFit 1Force – Crossfit

Back Rack Reverse Lunge Steps (5 per side)

A.1 Back Rack Reverse Lunge Steps up to a 5 rm per side in 4 sets

A.2 Odd Object Carry 4 x 50 @ heavy weight

Back Rack Reverse Lunge Steps (5 per side)

A.1 Back Rack Reverse Lunge Steps up to a 5 rm per side in 4 sets

A.2 Odd Object Carry 4 x 50 @ heavy weight

Metcon (Time)

10 rds

60 ft Double KB Front Rack Walk @ tough weight

6 Goblet Squats (KB or DB) @ tough weight

9 KB Swings (53-70/35-53)

18 DU (24 SU)

+

Finisher Work:

Plank Hold See Saws w/sliders

3 x 10-12 reps

Followed by:

Landmine Standing Windshield Wipers

3 x 10-12 reps per side

Rest as needed