CrossFit SoCo – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
1st – 50 sec Rowing @ consistent effort (80%)
2nd – AMRAP Strict HSPU
3rd – 150-200m Run
4th – AMRAP Strict Pull Ups
Cool Down/Cash Out
Metcon (No Measure)
Finisher
3 Sets
30/30 Flutter kicks (plate held at lockout)
30/30 Russian Twists
*Kicks should be controlled and intentional– 6″ off ground, legs extended
*This is 60 reps total each set