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9.17.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

B: Metcon (Weight)

3 SETS ON A 15:00 CLOCK…

20 DB Death Marches*

10 Lunge + Lunge + Bent Over

Row**

*See Follow Along for Demo

**1 rep = Lunge (R) + Lunge (L) +

DB Bent Over Row

C: Metcon (Time)

EVERY 3:00 FOR 5 SETS

28 Jumping Lunges

14 Alt DB Hang Power Snatch

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