CrossFit SoCo – CrossFit WOD

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Metcon (No Measure)

Warm Up:

4 Sets:

:30 DB Strict Press

:30 Goblet Squat


1:00 Max V-Ups

A: Metcon (AMRAP – Reps)

4 Sets:

:30 Glute Bridges

:30 Air Squats

:30 Squat Hold or Wall Sit

-Rest 1:00-

B: Metcon (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Single DB Thrusters or Odd-Object Thrusters

7 Alt DB Snatches or Odd-Object Ground to Overhead

7 Burpees
Continue the emom until you can no longer complete the work within that 1 minute window.

Goal is 7-10+ rounds.

After 10 Rounds, add 1 rep to each movement.

If you do not make it to 7 rounds, either drop 1 rep from each movement or complete the remaining time as an am rap until 10:00.

C: Metcon (Weight)


Min 1: 4 RFE Split Squat -Right @ 41X1

Min 2: 4 RFE Split Squat – Left @ 41X1
RFE = Rear Foot Elevated


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