CrossFit SoCo – Competitor’s

A: Metcon (Weight)

On The 0:00:


2 Box Front Squats

Building to 60% 1RM Front Squat

On The 9:00:

On The 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50%

Set 2: 55%

Set 3-5: 60% 1RM Front Squat

B: Man On Fire (Time)

For Time:

5 Rounds of ‘Nate’

100 Double Unders

4 Rounds of ‘Nate’

100 Double Unders

3 Rounds of ‘Nate’

100 Double Unders

2 Rounds of ‘Nate’

100 Double Unders

1 Round of ‘Nate’
1 Round of ‘Nate’:

2 Ring Muscle Ups

4 Kipping HSPU

8 KB Swings 70/53

Choose reps or variations of the gymnastic movements that allow for unbroken sets for the entire workout.

KB swings are American. (All the way overhead)

Double unders need to be completed in 2 minutes or less.

C: Metcon (No Measure)

3 Sets NFT:


15 Strict Bar Dips

21 GHD Sit-Ups
RDL: Challenging load but done unbroken

Dips: 15 reps completed in 3 sets or less

GHD: Choose a rep number that allows for no breaks


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