CrossFit SoCo – CrossFit WOD

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Metcon (No Measure)

3 Sets

:30 Jumping Jacks

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

Metcon (Time)

For Time:

100 Odd-Object” Ground-to-Shoulder

*OTM – 5 Burpees over “Odd-Object”
Starting at 0:00: Perform 5 burpees

Set up Odd-Object to a challenging weight but something that you can complete 10-15 reps with.

Time Cap: The Limit Does Not Exist

Metcon (Time)

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB


A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


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