CrossFit SoCo – CrossFit WOD

Metcon

A: Metcon (Time)

5 Rounds For Time:

15/12 Cal Machine (Bike/Row/Ski)

6/6 Single DB Deadlifts

5/5 Single DB Hang Power Cleans

4/4 Single DB Push Jerks

B: Metcon (No Measure)

3 Rounds Not For Time:

10 V-Ups

10/10 DB Bent Over Row

ME Diamond Push Ups

Home Workout

A: Metcon (Time)

3 Rounds For Time:

800m Run

30 Dumbbell Power Snatches 50/35

30 Goblet Squats

B: Metcon (Time)

Equipment Free

3 Rounds For Time:

800m Run

50 Sit-ups

50 Air Squats