CrossFit SoCo – Competitor’s

A: Metcon (Weight)

Front Squats:

7 Sets of 1:

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

B: Metcon (AMRAP – Reps)

4-Wheel Drive:

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24″/20″)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds