Adaptive 6.22.20

CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

1:00 Movement

4 Sets (:20 on/:10 off)

A: DB Strict Press

B: Split Rope Swings

(A+B= 1 Set)

A: Metcon (No Measure)

EMOM 12:

Min 1 & Min 2-

AMRAP of:

1 Deadlift + 2 Hang Power Cleans + 3 Chair Dips

Min 3- :50 Double Object Front Rack Hold

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

1:00 U-Turns

35 Split Rope Swings

7 Chair Dips

C: Metcon (No Measure)

EMOM 6:

Min 1- :50 Russian Twists

Min 2- Push-Up Plank