Class WOD – 04/22/19

CrossFit SoCo – CrossFit WOD

1a: Deadlift (Max Reps @185/125, tempo 3.1.3.1)

1b: Glute Bridge Hold (5 Rounds for time)

Max Time Top of Glute Bridge Hold (weighted if possible)

1c: Alt Split Jump (5 Rounds for reps)

Max Alt Split Jump
Rest 90 sec after 1c before starting back to 1a

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

8/8 SL KB RDL

8 Strict Hanging Knee Raises

1 Rope Climb

Metcon (No Measure)

Partner finisher

3 rounds

3 directional leg throws x 7 reps (21 reps total)