Cap & Gown

CrossFit SoCo – CrossFit WOD

A: Metcon (Weight)

EMOM 12:

Min 1: 1/1 Turkish Get Up

Min 2: 2-5 Muscle Ups

Min 3: 45sec Bike
Score = Heaviest TGU Weight


B: Cap and Gown (AMRAP – Rounds and Reps)

3 Sets x AMRAP 3:

4 Strict Pull Ups

6 HR Push Ups

8/6 Cal Bike

-Rest 1 Minute Between Sets-

*Continue where you left off*
Score = Total Rounds and Reps


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!