CrossFit SoCo – CrossFit WOD

Metcon

A: High Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Cal Bike

7 Power Cleans 115/85

25 Double Unders

-Rest 5 Minutes-

AMRAP 5:

Buy-In: 30/24 Cal Bike

5 Power Cleans 135/95

25 Double Unders

-Rest 5 Minutes-

AMRAP 5:

Buy-In: 15/12 Cal Bike

3 Power Cleans 155/105

25 Double Unders
Scale Weights:

95/65

115/85

135/95

Score = Reps Completed Each AMRAP

Home Workout

A: Metcon (Time)

On The 0:00:

1 Mile Run

On The 10:00:

100 Burpees

On The 20:00:

1 Mile Run
Score = Time To Complete Burpees

B: Metcon (AMRAP – Reps)

Death By Burpees… No Running Option 🙂

On The Minute For As Long As Possible:

Round 1: 5 Burpees

Round 2: 6 Burpees

Round 3: 7 Burpees

Continue to add 1 rep each minute for as long as you can complete the work within that minute window
Score = Final Round Of Burpees Reps

A: Metcon (AMRAP – Reps)

A: 6 Rounds:

30 Seconds of Push Ups

Rest 30 Seconds

30 Seconds of Dips

Rest 60 Seconds
Score = Push Up Reps

B: Metcon (AMRAP – Reps)

4 Rounds:

AMRAP 2:

20 Air Squats

20 Supermans

Max Rep Wall Climbs

-Rest 2 Minutes-
Score = Total Wall Climb Reps For 4 Rounds