13
Mar
Class WOD – 03/13/19
CrossFit SoCo – CrossFit WOD
Metcon (No Measure)
EXTENDED WARM-UP
10:00 to Build Load & Refine Technique for Workout for the Clean and Jerk
Metcon (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 155/105
**Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
Metcon (No Measure)
COOL DOWN / FOAM ROLLING
3:00 Focus on Upper Back and Shoulders
3:00 Focus on Quads and IT Band