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