CrossFit SoCo – CrossFit WOD

1a: Deadlift (3 x 20 Reps)

No more than 2 breathes at the top. Unbroken Sets

1b : Metcon (AMRAP – Reps)

12-15 Seated Banded Row
Superset with the DL.

1 Round every 5 min

Metcon (Weight)

EMOM x 9

1st – 12 Alt DB Snatch 60/40

2nd – 30-50 Double Unders

3rd – 40sec KB Farmers Carry Hold (Challenging but unbroken)
Score is weight of the KBs

Metcon (No Measure)

Accumulate 50 Supermans with 2sec Hold at the top