Comp Class – 03/09/19

CrossFit SoCo – Competitor’s Program

Deadlift (5-5-3-3-1-1)

Don’t go for 1 Rep max here, just move some weight, stay fast and snappy

Metcon (AMRAP – Reps)

EMOM x 16

1st – 3-5 Bar Muscle Ups or 8 C2B Pull Ups

2nd – 45 sec Easy Row

3rd – 3-5 Ring Muscle Ups or 20 sec Ring Work

4th – 45 sec Easy Bike

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP (70% effort)

600m Run (300m Run x 2)

10 Strict Pull Ups

10 Burpees Box Jumps Over

10 KBS 70/53


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