5.14.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

2 Rounds:

2 Minutes – Easy Row

1 Minute – Moderate Row

:30 – Fast Row

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3 Rounds:

10/10 Alternating Shoulder Taps

10 Ring Rows

10 Empty Barbell Strict Press

10 Empty Barbell Bent Over Rows

Weightlifting

A: Push Press (4 Reps)

On The 2:00 x 6 Sets:

4 Push Press + 6/6 DB or KB Bent Over Rows

Metcon

B: Metcon (No Measure)

On the 0: 30/25 Cal Row

On the 3: 25/20 Cal Row

On the 5: 20/15 Cal Row

On the 7: 30/25 Cal Bike

On the 10: 25/20 Cal Bike

On the 12: 20/15 Cal Bike

On the 14: 30/25 Cal Row

On the 17: 25/20 Cal Row

On the 19: 20/15 Cal Row
To get the intended stimulus, each row should take roughly the below times:

30/25 Cal: 2:00 or Less

Adjust calories as needed to complete the work within the recommended times

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WU: ~10 Minutes

A: ~15 Minutes

B: ~25 Minutes