CrossFit SoCo – Competitor’s WOD

A: Metcon (Weight)

Hang Cluster Ladder

On the 1:30 x 6 Sets:

Set 1 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters

Set 2 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters

Set 3 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters

Set 4 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters

Set 5 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster

Set 6 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster

Weights start at 60-65% of 1RM CJ and build to 82-86% of 1RM CJ

C: Metcon (Time)

Accumulate:

2:00 Bottom of Front Squat Hold 95/65

2:00 Standing Barbell Overhead Hold 75/55

2:00 Bottom of OHS Hold 45/35

complete all fs then all bb oh hold then ohs hold