CrossFit SoCo – SoCo’s Bootcamp

Metcon (Weight)

EMOM x 9

1st – 10 Pendlay Rows

2nd – 3 Weighted Wide Grip Pull Ups

3rd – 30 sec Superman Hold
Socre is weight on the pendlay row

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12/8 Cals Bike

60 Double Unders

8 Pull Ups/12 Ring Rows