CrossFit SoCo – CrossFit WOD

1a: Front Foot Elevated Reverse Lunge (10 Reps L/R x 5 Sets)

Use a #45 plate to elevate front foot.

1b: Philly Press (10 Reps L/R x 5 Sets)

Metcon (Time)

For Time (8 Min Cap) focus is heavy, not speed

6-5-4-3-2-1

Front Squats (Heavy but from ground)

*12 Toes to Bar in b/t sets of FS

Metcon (Weight)

2 Sets NOT For Time

10 BB High Pulls

10 R/L DB Lateral Raises

10 R/L DB Front delt raises