CrossFit SoCo – CrossFit WOD
A: Eighth Grade (4 Rounds for reps)
KB Box Step-Up
RX: 53/35 to 20″
Score = Total reps for each movement
B: Metcon (AMRAP – Rounds and Reps)
Thursday 5PM Hero WOD “Dermyer”
28/20 Cal Bike
10 Box Jump Overs
15 Slam Balls
Partners work at the same time and switch at the completion of 28/20 calories.
Optional: 400m Run
This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was killed in the line of duty on March 31, 2016.