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