CrossFit SoCo – CrossFit WOD

1a: Bench Press (Max Reps @95/65, tempo 2.0.2.0)

1b: Metcon (4 Rounds for time)

Max Push Ups Plank Hold

(Weigthed if possible)

1c: Plyo Push Ups (AMRAP – Reps)

Max Plyo Push Ups
Rest 60 sec b/t rounds.

4 Rounds total.

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

10 Ring or Horn Dips

20 (10/10)Alt Goblet Stationary Front Lunge

Metcon (No Measure)

3 Sets NOT For Time

15/15 DB Side Bends

25/25sec Side Plank