CrossFit SoCo – Competitor’s

A: Metcon (Weight)

Front Squats

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

B: Metcon (No Measure)

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

C: Metcon (No Measure)

3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets