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