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12.23.19 Comp

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

3 Sets For Quality:

10 Jerk Grip OH Walking Lunges

10 Bent Over Rows

B: Back Squat (Week 4 Back Squat Waves)

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

C: Metcon (Weight)

3 Giant Steps:

20 Barbell Good Mornings

15 DB Bench Press

100m Sled Drag

Rest 2 Minutes Between Sets

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