CrossFit SoCo – Competitor’s

A: Metcon (Weight)

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

B: Metcon (Weight)

On the 1:30 x 5 Sets:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 60-70% of 1RM Snatch

C: Metcon (No Measure)

Class Spice Girl

D: Metcon (No Measure)

3 Giant Sets:

20 Kneeling Arnold Press (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets