CrossFit SoCo – Competitor’s Program

Behind The Neck Jerk (2 reps x 9 sets)

Every 90 sec, 75% of 1 RM

Metcon (AMRAP – Reps)

10 Min AMRAP

2-4-6-8-10-12 etc

Deadlifts 265/185

Toes to Bar

Metcon (Time)

3 Sets @ Sustainable Pace (70-80% effort)

500m Row

100 Double Unders

20 KBS (53/35)

20/15 Cals Bike

Metcon (No Measure)

10-15 Min

Prioritize some mobility and core work