Class WOD – 04/24/19

CrossFit SoCo – CrossFit WOD

1a: Back Squat (Max Reps @135/95, tempo

1b: Wall Sit (5 Rounds for time)

Max Wall Sit Hold

1c: Squat Jump (5 Rounds for reps)

Max Squat Jumps
Rest 90 sec b/t sets.

Metcon (AMRAP – Rounds and Reps)


10/10 DB Split Squat

10/10 SA DB Push Press

40 Double Unders

Metcon (No Measure)

2 Rounds

7 hollow rocks

7 sit-ups

7 hollow rocks

14 (t) russian twist

7 hollow rocks

7 toe touches

7 hollow rocks

14 (t) flutter kicks

Rest 1 min/repeat


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