Announcements

2020 FrostFit Team Competition Volunteers & Judges Needed!
January 25th, 2020 Multiple Time Shifts & Roles Available!
https://competitioncorner.net/events/2826/volunteer

CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

3 Sets NFT:

7 KB RDL @ 41X1 (use 2 kb)

7 Seated Box Jumps – Speed focused

:30 Pole Prying – hold bottom of squat with hands on the rig

B: Front Squat (EMOM 9 x 1 Rep)

0: 78%

1:81%

2: 84%

3: 81%

4:84%

5: 87%

6: 84%

7: 87%

9: 90%

C: Metcon (No Measure)

RX+ Marston