CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

1:00 Split Rope Swings

-Directly Into-

AMRAP 4:

10 Deadlifts

:30 Push-Up Plank

:30 Jack Claps

A: Metcon (Weight)

4 Sets:

3 DB Power Cleans

5 Upright Rows

7 Push Press

-Rest 1:00 b/w Sets-

B: Metcon (AMRAP – Reps)

4 Sets for Max Reps:

1:00 DB Power Cleans

1:00 Russian Twists

1:00 Strict Press

1:00 Overhead Hold

1:00 Rest

C: Metcon (No Measure)

3 Sets:

:30 Lateral DB Hold

:30 DB Hold in Front

:30 Push-Up Plank Hold