CrossFit SoCo – CrossFit WOD

Metcon

A: Ground Ball (AMRAP – Rounds and Reps)

AMRAP 18:

30 Alt. Lunges

1 Bar Muscle Up

15 Slam Balls

1 Bar Muscle Up

Hero WOD

The Bear (AMRAP – Rounds and Reps)

AMRAP 20

12 Overhead Lunges (115/75)

15 Burpees

8 Bar Muscle Ups
“The Bear” Hero WOD is dedicated to Corporal Damian Mulvihill, Alpha Company, 40 Commando Royal Marines, who made the ultimate sacrifice on February 20, 2008, in Helmand Province, Afghanistan. At the time of his death, Corporal Mulvihill was on patrol when an improvised explosive device detonated nearby, killing him instantly.