Class WOD

CrossFit SoCo – CrossFit WOD

Metcon (Weight)

EMOM x 12

1st – :20 Ring Support

2nd- 10 DB Renegade Rows (5/5)

3rd – :20 Active Hang from Pull-up Bar

4th – 10 DB Seated Press
Score is weight on the renegade row

Metcon (Time)

5 sets

5 Ring Muscle Up

15 DB Step Ups (35/25) , (24″/20″)

200m Run

-Rest 2:00 between sets-


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