CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)
These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed

For Example: Once you finish the 2 strict ring muscle-ups, you’ll work back to the :20 Wall-Facing Handstand Hold

B: 1 Tempo Clean Pull + 1 Clean Pull (6 x 1+1)

1 Tempo Clean Pull

1 Clean Pulls


5 Seconds to Jumping Position (Pockets)

Followed By an Aggressive Shrug to Finish

Tempo on 1st rep, no tempo on 2nd
These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean

Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’

C: Metcon (No Measure)

Class Low Tide


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