23
Mar
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