CrossFit SoCo – CrossFit WOD

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Metcon (No Measure)

Warm Up:

2 Rounds:

:30 Jumping Jacks

:30 Alternating Samson Stretch

-Rest :30-

2 Rounds:

:30 DB or Odd-Object Swings

:30 High Knees

A: Metcon (No Measure)

50 Slow DB or Odd-Object Floor Press

50 Slow DB or Odd-Object Bent Over Rows
Break up reps anyway you’d like.

Run an 8:00 clock and aim to finish around the 8:00 mark.

B: Metcon (AMRAP – Rounds and Reps)


15 DB or Odd-Object Romanian Deadlifts

15 DB Hang Clean & Jerk or Odd-Object Ground to Overhead

15 DB or Odd-Object Floor Press

2:00 Plank Hold
Accumulate as much time in a plank as possible within the 2:00 plank hold window then move on to 15 RDL.

Workout has two pieces (A&B).

If you’re short on time, complete ‘B’.

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


A: Metcon (AMRAP – Rounds and Reps)


25/18 Cal Bike

25 AbMat Sit-Ups

250′ Double KB Farmer’s Carry


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