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Class WOD – 03/20/19

CrossFit SoCo – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

Triple AMRAP

8 Min AMRAP

250m Row (15/10 Cals Bike)

10 DB Thrusters (40/30)

8 Box Jump Over (24/20)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

125m Row (8/6 Cals Bike)

8 DB Thrusters (40/30)

6 Box Jump Over (24/20)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

75m Row (5/3 Cals Bike)

6 DB Thrusters (40/30) | (20/15)

4 Box Jump Over (24/20)

Metcon (Weight)

Upper Body Pump

3 Sets

12 DB Supinated Curl

12 DB Bent Over Row

12 DB Hammer Curl

-Rest as needed b/t sets-

*Reps must be done unbroken

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