CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

1 Minute Of:




Minute 1:

:45 Single DB Press

Minute 2:

:45 DB Goblet Squats

A: Metcon (Weight)

Every 90 Seconds x 5 Sets:

5 DB Front Squats @ 22X1


5 Odd-Object Front Squats @ 22X1

2 Seconds Squatting Down

2 Seconds In The Bottom Of The Squat

X ‘explode’ Up

1 Second At The Top Of The Squat

B: Metcon (4 Rounds for reps)

4 Rounds For Max Reps:

1:00 – DB or Odd-Object Thrusters

1:00 – DB or Odd-Object Bent Over Rows

1:00 – Up-Downs

1:00 – DB Hang Snatch or Odd-Object Ground to Overhead

1:00 – Rest
Today’s workout has two pieces (A&B).

If you’re short on time, do ‘B’.

Class will go through a warm up, A, and B.

Rest 3-5 minutes between A and B.


A: Metcon (Time)

For Time:

100 Double Unders

75/50 Cal Row

50 Burpee Box Jumps 24/20

75/50 Cal Row

100 Double Unders


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