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