CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

B: Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

15-20 Single DB Strict Press

15-20 Single DB Upright Row

-Rest as Needed b/t sets-

C: Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 Single DB Push Press

MIN 2 – :45 Single DB Hang Power

Clean

-Rest 1:00-

AMRAP x 5 MINUTES

10 Single DB Push Press

10 Single DB Hang Power Clean