CrossFit SoCo – Competitor’s WOD

Metcon

A: Metcon (No Measure)

Team Ski Erg Relay

B: Round Of Applause (Time)

4 Rounds:

15/12 Cal Bike

30 DB Alternating Power Snatches

15/12 Cal Bike

100′ Single DB Overhead Walking Lunges

Accessory

C: Metcon (Weight)

Not For Time:

4 Sets:

9-7-5-3 Bench Press

30 Banded Pull Aparts

D: Metcon (Weight)

Not For Time:

4 Sets:

15-12-9-6 BB Bent Over Row

30 Banded Tricep Extensions