Class WOD – 03/14/19

CrossFit SoCo – CrossFit WOD

Metcon (2 Rounds for reps)

EMOM x 10 MINUTES

1st — 4-6 Kipping Toes to Rings + 1-3 Ring Muscle Ups

(or 4-6 T2B + 1-3 Bar MU)

2nd — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

1st — 10 OHS 75/55

2nd — Row or Bike, Moderate Effort
Score is number of reps of bar muscle ups for the 1st EMOM and number of OHS @Rx for the 2nd EMOM

Metcon (No Measure)

COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound