6.3.20

CrossFit SoCo – CrossFit WOD

Gymnastics

A: Metcon (Calories)

EMOM 10:

Min 1 – 5-7 Strict Pull-Ups or 7-10 Ring Rows + :20 Plank Hold

Min 2 – :45 Bike or Row
Score = Total Calories Accumulated On Bike Or Rower

Metcon

B: Metcon (Time)

Every 2:00 x 6 Sets:

10 Bent Over Rows

15 Russian Kettlebell Swings

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Scale: 95/65

RX: 115/85

RX+: 135+/95+
Score = Slowest Set Time