CrossFit SoCo – Competitor’s
A: Metcon (No Measure)
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
B: Front Squat (Heavy Single)
On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day
C: Metcon (No Measure)
3 Giant Sets:
50′ Single Arm Overhead Dumbbell Walking Lunge (Left)
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps
Rest 1:30 Between Sets