CrossFit SoCo – CrossFit WOD

1a: Back Squat (3 x 20)

No more than 2 breathes at the top for each rep.

1b: DB Bent Over Row (3 x 6/6 Reps)

Superset with back squat

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

6/6 KB Cossack Squats

9 R/L 1 Arm DB Strict Press, 1 Arm KB Farmers Carry Hold

12 Box Jumps 30/24″

Metcon (No Measure)

Core Work (accessories)

3 Rounds

10 Strict T2Bars

20 Supermans w/2 sec hold