CrossFit SoCo – Competitor’s

A: Metcon (Weight)

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

B: Metcon (No Measure)

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

C: Metcon (No Measure)

Class Power Wash