Spicy Saturday Team WOD – 1.23.21

CrossFit SoCo – CrossFit WOD


A: Metcon (Time)

Team of 2

A: 0:00-12:00
3 Rounds Each (Waterfall Style):

25/18 Cal Bike or Row

15 Overhead Squats

RX: 95/65

Scale: 75/55

RX+: 115/85
Waterfall Style:

Partner A starts on the bike/row while partner B rests. Once Partner A gets off the bike/row and moves to the ohs, Partner B begins. Athletes can not pass each other.

B: Metcon (AMRAP – Rounds and Reps)

B: 14:00 – 26:00


10 Barbell Front Rack Reverse Lunges

5 Barbell Roll Outs

10 Pull-Ups

*Partners alternate movements

RX: 115/85

Scale: 95/65

RX+: 135/95


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