Class WOD – 04/22/19

CrossFit SoCo – Kettlebell

Metcon (Weight)

5 rounds

3 nonstop passes through this complex Loaded beast start

2 Front kick throughs

2 Pushups2 Deadlifts

2 Lunges

Rest 1:00

Metcon (Weight)

Heavy complex:

Build to a heavy weight in 10 minutes

1 rep per side EMOM

Clean

Strict press

Thruster

Metcon (Weight)

5x Double complex:

5 swings

5 clean

5 squats

Metcon (No Measure)

Finisher:

3×10 single arm floor press/ side

10 rope curls