CrossFit SoCo – Adaptive CrossFit

A1: Power Clean (6 Sets of 3 reps, increasing in weight)

A2: Medicine Ball Clean (6 Sets of 3 Reps)

6 Sets of 3 Reps

B1: Metcon (2 Rounds for reps)

Seated- “IHOP”

AMRAP 7:

60 Split Rope Swings

8 Power Cleans

-Rest 2 Minutes-

AMRAP 7:

10 Cal Bike

8 Power Cleans

B2: Metcon (2 Rounds for reps)

Standing- “IHOP”

AMRAP 7:

60(30/30) Plate Step-Ups

8 Medicine Ball Cleans

-Rest 2 Minutes-

AMRAP 7:

10 Cal Bike

8 Medicine Ball Cleans