Class WOD – 7/10/19

10
Jul

Class WOD – 7/10/19

CrossFit SoCo – CrossFit WOD

A: Metcon (5 Rounds for time)

Every 4 Minutes x 5 Sets:

9 Box Jump Overs

15 DB Front Squats

15/12 Cal Bike
RX: (30″/24″) & (50/35)

Scale: (24/20) & (35/20)

Track time for all sets

B: Metcon (No Measure)

3 Sets Not For Time:

10 DB Z-Press, rest 30 seconds

10 DB Bent Over Row, rest 30 seconds
emphasize form over load