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