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1.24.20

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

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