CrossFit SoCo – CrossFit WOD

Metcon (Weight)

EMOM x 10

Min 1: 3 Hang Power snatch @70% of 1 RM

Min 2: 5-8 Strict Pull Ups

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

90 Double Unders

60 BB Thrusters 45/35

30 Ring Muscle Up

*Sub C2B and downward

Metcon (No Measure)

Cool Down

3 Min any machine flush + 3 Min of foam rolling