CrossFit SoCo – CrossFit WOD


Warm-up (No Measure)

3 Minute Bike/Row

:30 Of Each

Alternating Step Ups


Lateral Step Ups

Plank Hold

Air Squats

Push Ups

:40 Of Each

Hollow Hold

Arch Hold

:20 Of Each

Scap Pull Ups

Strict Toes to Bar

Barbell Warm Up:

5 Snatch Grip Deadlifts

5 Snatch Grip Behind The Neck Push Press

5 Snatch Behind The Neck Thrusters

3 Hang Power Snatches

6 Power Snatches


A: Metcon (Time)

For Time:

10 Box Jumps

2 Wall Walks

8 Box Jumps

4 Wall Walks

6 Box Jumps

6 Walk Walks

4 Box Jumps

8 Wall Walks

2 Box Jumps

10 Wall Walks
Scale Modification:

5 Box Jumps

1 Wall Walk

4 Box Jumps

2 Wall Walks

3 Box Jumps

3 Wall Walks

2 Box Jumps

4 Wall Walks

1 Box Jump

5 Wall Walks


B: Metcon (Time)

10 Rounds For Time:

12/9 Cal Bike

1 Power Snatch 135/95

3 Strict Pull Ups

5 Toes to Bar
WU: ~15 Minutes

A: ~15 Minutes

B: ~25 Minutes


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