CrossFit SoCo – CrossFit WOD

Metcon (Weight)

EMOM x 15

Min 1: 5/5 Dual KB Front Rack Step-Ups

Min 2: :40 Bodyweight Wall Sit

Min 3: Rest
Score is eight used for the step ups.

Metcon (Calories)

E3MOM x 5 Sets

10 Dble KB Front Squats

60sec Bike @85-90% effort
Score is Cals on Bike


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