6.22.20

CrossFit SoCo – Home Workout & Zoom

Home Workout

Metcon (No Measure)

Warm Up:

1:00 Movement

4 Sets (:20 On / :10 Off):

A: Strict Press

B: Mountain Climbers

A+B = 1 Set

A: Metcon (Weight)

EMOM 12:

Min 1 & 2: AMRAP of:

1 Deadlift + 2 Hang Power Cleans + 3 Slow Goblet Squats

Min 3: :50 Double Object Front Rack Hold

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

1:00 Run

35 Double Unders

7 DB Hang Squat Cleans

C: Metcon (No Measure)

EMOM 6:

Min 1 – :50 Bicycle Crunches

Min 2 – :30/:30 Side Plank