Class WOD – 02/22/19

CrossFit SoCo – CrossFit WOD

Metcon (No Measure)

9 Min Amrap

40 sec hollow hold

20 sec rest

40 sec Superman hold

20 sec rest

20/20 side plank

20 sec rest

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target


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