CrossFit SoCo – Adaptive CrossFit

A: Metcon (Weight)

12 Minutes to build to a heavy 3-rep bench press or floor press

Then: @70% of 3-rep, perform 1 max set

B: Metcon (AMRAP – Rounds and Reps)

“Hot Puff”

AMRAP 10:

10 Box Dips

100m Row

10 Pushups

100m Row

*Seated Athletes perform from the floor