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3.9.20

CrossFit SoCo – Competitor’s

A: Back Squat (1 Rep)

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 @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

B: Metcon (No Measure)

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows

25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets

C: Metcon (Time)

Overkill:

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar

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