Adaptive 4.8.20

CrossFit SoCo – Adaptive

Metcon (No Measure)


1:00 Split Rope Swings

20/20 Russian Twists

40 Chair Dips

1:00 Split Rope Swings

A: Metcon (2 Rounds for reps)

2 Rounds:

8 KB Swings

4 Push-Ups

4/4 DB/KB Strict Press

-Rest 1 Min-
Complete in a smooth and steady pace

B: Metcon (AMRAP – Reps)

EMOM 12-

Mins 1&2- 1:30 Split Rope Swings

Min 3- Max Box U-Turns
Score= Total number of box u-turns completed

C: Metcon (AMRAP – Rounds and Reps)


20 Banded Rows

20 Chair Dips

10 Push-Ups


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