CrossFit SoCo – CrossFit WOD
Metcon (No Measure)
:30 DB Strict Press
:30 Goblet Squat
1:00 Max V-Ups
A: Metcon (AMRAP – Reps)
:30 Glute Bridges
:30 Air Squats
:30 Squat Hold or Wall Sit
B: Metcon (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Single DB Thrusters or Odd-Object Thrusters
7 Alt DB Snatches or Odd-Object Ground to Overhead
Continue the emom until you can no longer complete the work within that 1 minute window.
Goal is 7-10+ rounds.
After 10 Rounds, add 1 rep to each movement.
If you do not make it to 7 rounds, either drop 1 rep from each movement or complete the remaining time as an am rap until 10:00.
C: Metcon (Weight)
Min 1: 4 RFE Split Squat -Right @ 41X1
Min 2: 4 RFE Split Squat – Left @ 41X1
RFE = Rear Foot Elevated