CrossFit SoCo – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds

2 Min Ladder

1 DB Hang Power Clean 50/35

1 DB Front Squat 50/35

2+2

3+3

Etc…

Rest 2 min

* If you complete the round of 4, go heavier each round.

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