CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Push-ups into Max Mountain

Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep

Movement

B: Metcon (Weight)

5 SETS

ON A 3:00 RUNNING CLOCK…

10 DB Power Cleans

10 DB Push Jerks

1:00 Hollow Body Hold

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

8 SA DB Power Cleans (R)

8 SA DB Push Jerks (R)

8 Single DB Alt. FR Lunge (R)

50 Mountain Climbers

8 SA DB Power Cleans (L)

8 SA DB Push Jerks (L)

8 Single DB Alt. FR Lunge (L)