CrossFit SoCo – CrossFit WOD

Weightlifting

A: 1 Power Snatch + 1 Overhead Squat @23X1 (1+1)

1 Power Snatch + 1 Overhead Squat @23X1
@23X1

2sec down

3sec hold in bottom of squat

eXplode up

1sec at the top

Metcon

B: Empty Calories (Time)

27-21-15-9:

Cal Row/Bike

Overhead Squats

—

RX: 95/65

Scale: 75/55

RX+: 115/85