CrossFit SoCo – Competitor’s

A: Metcon (Weight)

Tempo Back Squat

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. Click “Workout Prep Notes” for a visual demonstration.

B: Metcon (No Measure)

1 Round, Not For Time:

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

C: Metcon (No Measure)

Pinball