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3.10.20

CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement

B: Metcon (No Measure)

Class Six Flags

C: Metcon (No Measure)

On the 0: 600 Meter Run

On the 4: 400 Meter Run

On the 7: 200 Meter Run

On the 10: 600 Meter Run

On the 14: 400 Meter Run

On the 17: 200 Meter Run

On the 20: 600 Meter Run

On the 24: 400 Meter Run

On the 27: 200 Meter Run

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