14
Mar
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