CrossFit SoCo – CrossFit WOD

Metcon

A: Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Home Workout

Metcon (No Measure)

Warm-Up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Metcon (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest
Video Brief: https://youtu.be/O278XMy-1Xs

Score = Reps Completed For Each Round

Metcon (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
Score = Reps Completed For Each Round