CrossFit SoCo – Competitor’s

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 For Quality:

20 GHD Sit-ups

35 Double Unders

50′ Handstand Walk

B: Quarter Pounder (Time)

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20
Time Cap: 30 Minutes

Optional: 500m Row Instead Of Run