CrossFit SoCo – Adaptive CrossFit

A1: Metcon (No Measure)

Rope Skill

12 EMOM

3 Rope Pull-Ups

A2: Metcon (No Measure)

Sled Drag

12 EMOM

:30 Row

B1: Metcon (4 Rounds for reps)

“Marchin’ Up”

EMOM 16:

1: :45 Sled Drag

2: :45 Slam Balls

3: 15 Banded Lat Pull Downs

4: :45 Assault Bike

B2: Metcon (4 Rounds for reps)

“Marchin’ Up”

EMOM 16:

1: :45 Sled Drag

2: :45 Sit-Ups (Sub= Superman Hold)

3: 15 Banded Lat Pull Downs

4: :45 Assualt Bike