3.23.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

2 Inchworms

2 Strict Pull Ups / Slow Bent Over Row

2 Broad Jumps

4 Inchworms

4 Strict Pull Ups / Slow Bent Over Row

4 Broad Jumps

6 Inchworms

6 Strict Pull Ups / Slow Bent Over

6 Broad Jumps

Metcon (AMRAP – Reps)

AMRAP 15:

3 Strict Pull Ups

3 SA DB Squat Cleans

3 DB Facing Burpees

6 Strict Pull Ups

6 SA DB Squat Cleans

6 DB Facing Burpees

*Continue Adding 3 Reps To Each Movement
Score = Total Reps

Metcon (AMRAP – Reps)

AMRAP 15:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squat

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squat

4 Odd-Object Facing Burpees

*Continue to add 2 reps to each movement
Score = Total Reps

Weightlifting

A: Back Squat (Build To A Heavy Set of 5)

Metcon

B: Metcon (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row