Class WOD – 7/2/19

CrossFit SoCo – CrossFit WOD

A: Metcon (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

Metcon (No Measure)

6 Sets

5 sec hollow hold to 5 sec superman hold to 5 sec hollow hold

15 sec rest