CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

1:00 Split ROpe Swings

AMRAP 2:

20 jack claps

10 Russian Twists

5 UTurns

AMRAP 2:

20 split rope swings

10 Russian Twists

5 UTurns

A: Metcon (No Measure)

On the 1:30 x 7 Sets:

10 Deadlifts

8 Bent Over Rows

6 Ground to Overhead

B: Metcon (No Measure)

3 Rounds

1:00 Split Rope Swings

:30 Push-Up Plank

Rest 1:00

2 Rounds

1:00 SPlit Rope Swings

:30 Plank

Rest 1:00

EMOM 8:

Min 1: :45 DB Power Cleans

Min 2: U-Turns