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02.02.21

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

B: Metcon (Weight)

E2MOM x 10 MINUTES

6 Lunge (R) + Lunge (L) + DB Bent Over Row*

12 Shoulder Taps

*1 rep = Lunge (R) + Lunge (L) + Bent Over Row

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Single DB Bent Over Row

10 Single DB Ground to Overhead

10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

8 Single DB Bent Over Row

8 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

6 Single DB Bent Over Row

6 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

D: Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

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