21 Days Challenge – 01/25/19

CrossFit SoCo – 21-Day Challenge

Metcon (No Measure)


Spinal Wave to pike/ loaded beast

Add step to lunge sunrise reach



3 Rounds

Lunge/ backward

Bear Crawl/ Backward

10 Pull Aparts

10 Slow Shoulder Taps plus opp leg lift

Metcon (No Measure)

Day 3

Skill: Snatch

Complex: 5 times

Snatch + Thruster x 3/ side

Renegade Row x 8/ side

4 sets

Loaded Cossack squat x 5/side

Kneeling halo x 10 alternating

4 sets

L sit tuck x :20

Alternating single arm swing x 20

3 Sets

Max Pushups

30 Pull Aparts


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