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