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