CrossFit SoCo – Competitor’s Program

Deadlift (8-6-4-2)

Rest as needed. Build up to a heavy 2 reps

Metcon (AMRAP – Reps)

10 Min Clock to complete

2000/1750m Row

then

Max Reps DB Devils Press 50/35 in remaining time

Rest 10 Min
Score is nber of reps of devils press

Metcon (Time)

For Time

30 Pull Ups

5 Power Clean (85-90% of 1 RM)

20 HSPU

5 Power Clean

30 C2B Pull Ups

5 Power Clean

Metcon (No Measure)

ROMWOD or Stretching