CrossFit SoCo – CrossFit WOD


Metcon (No Measure)

3 Minute Row/Bike

3 Sets:

:30 Single Unders

:30 Active Samson

:30 Slow Air Squats

Barbell Warmup

10 Deadlifts

10 Hang Clean + Strict Press

10 Front Squats

10 Front Rack Reverse Lunges


A: Metcon (AMRAP – Reps)

5 Rounds x AMRAP 3:

60 Double Unders / Single Unders

10/10 Alternating Lunges

Max Power Clean & Jerks 115/85

-Rest 1 Minute-
Score = Lowest Reps

This a great workout to practice pacing. If you haven’t done clean & jerks in awhile, take this slow and steady. The time to push the pace will come!

B: Metcon (Distance)

For Max Meters:

4 Rounds:

2:00 Row @ easy pace

1:00 Row @ moderate pace
Warm Up: ~15 Minutes

A: ~20 Minutes

B: ~15 Minutes


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