3.31.20

31
Mar

3.31.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

For Quality

:60 Air Squats

6 Inchworms

6 Push-ups

6 Broad Jumps

:40 Air Squats

4 Inchworms

4 Push-ups

4 Broad Jumps

:20 Air Squats

2 Inchworms

2 Push-Ups

2 Broad Jumps

Metcon (Time)

5 Rounds For Time:

400m Run

30 Odd-Object Thrusters

30 Lateral Hops Over Odd-Object
Choose Odd-Object that will allow thrusters to be completed in 1-2 sets.

Expected Time: 16-23 Minutes

Time Cap: 25 Minutes

Video Brief: https://youtu.be/CD0P26Euepw

Metcon (Time)

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops Over DB

Weightlifting

Deadlift (Build To A Heavy Set Of 5)

Metcon

Metcon (Time)

For Time:

Buy-In: 1000m Row

-Then-

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)