22
Apr
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)