CrossFit SoCo – CrossFit WOD

Metcon (Time)

For Time

1000m Row

15 Power Cleans 135/95

3 Rope Climbs

750m Row

10 Power Cleans 185/125

2 Rope Climbs

500m Row

5 Power Cleans 205/135

1 Rope Climb

Metcon (No Measure)

3 Sets

10 R/L Banded Ext. Rotation

10 R/L Banded Int. Rotation

10 Blackbird