Speed Demon

14
Sep

Speed Demon

CrossFit SoCo – CrossFit WOD

Metcon

A: Speed Demon (4 Rounds for reps)

4 Rounds x AMRAP 3:

12/9 Cal Bike

9 Burpees Over Barbell

Max Overhead Squats

-Rest 3 Minutes



RX: 115/85

Scale: 95/65

RX+: 135/95
Score = Overhead Squat Reps Each Round