WOD

15
Nov

BootCamp

CrossFit SoCo – SoCo’s Bootcamp Metcon (AMRAP – Rounds and Reps) 4 Sets 4 Min AMRAP 9 Hang Power Clean (95/65) 7 Push Ups 5...
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14
Nov

BootCamp

CrossFit SoCo – SoCo’s Bootcamp Front Squat (10Min to find 2 RM) Metcon (Time) 3 Rounds For Time 20/15 Cals Row 15 Front Squats (95/65)
12
Nov

WOD

CrossFit SoCo – CrossFit WOD Metcon (Weight) Extended Warm Up 3-5 Sets 1 Power Clean 2 Hang Squat Clean*Light loading to start. Rest 60-90sec b/t...
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11
Nov

BootCamp

CrossFit SoCo – SoCo’s Bootcamp Metcon (No Measure) EMOM x 9 1st – :50 Plank on Hands 2nd – :40 Hollow Hold 3rd – Rest...
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11
Nov

BootCamp

CrossFit SoCo – SoCo’s Bootcamp Metcon (AMRAP – Reps) Chest-to-Bar Skill Development 4 Sets 1. AMRAP BB Reverse Row, rest 30sec 2. AMRAP Banded Strict...
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11
Nov

WOD

CrossFit SoCo – CrossFit WOD Metcon (Weight) Push x Pull 2 Rounds for Quality 10 Single Arm Strict Press (each arm) 10 KB Upright Row...
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