CrossFit SoCo – Competitor’s Program

Metcon (Weight)

Pick a lift (different from last week)

20 Min to build and work on it.

Metcon (Calories)

9 Min AMRAP

3 Rounds

12 Power Snatch (75/55)

9 OHS (75/55)

6 Lateral BB Burpees

Into

AMRAP Bike Cals in remaining time

Rest 3 Min

Metcon (Calories)

6 Min AMRAP

2 Rounds

12 Power Snatch (75/55)

9 OHS (75/55)

6 Lateral Burpees

Into

AMRAP Bike Cals in remaining time

Rest 3 Min

Metcon (Calories)

3 Min AMRAP

12 Power Snatch (75/55)

9 OHS (75/55)

6 Lateral Burpees

Into

AMRAP Bike Cals in remaining time