CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

B: Front Squat (EMOM 9 x 1 @ 3331)

On the Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

C: Metcon (No Measure)

Class Outside The Box


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