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Captain Hook

CrossFit SoCo – CrossFit WOD

Metcon

A: Captain Hook (AMRAP – Rounds and Reps)

AMRAP 15:

1-2 Rope Climbs

10 Double DB Front Squats

10 Burpees

10 Pistols



RX: 50/35

Scale: 35/20

RX+: 55+/40+

B: Metcon (Time)

80 DB/KB Floor Press

EMOM Starting at 0:00:

10sec Pull Up Isometric Hold
Score: Time To Completion

Comment Weight Used

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