CrossFit SoCo – Competitor’s Program
Clean A/K + Front Squat (5 x (2+1), rest 3 min b/t sets)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12 Toes to Bar
12 Db Box Step Ups @50/35
12 (6/6) Db Hang Clean and Jerk @50/35
Metcon (No Measure)
EMOM x 20
1st – 30 sec Gymnastic Upper Body Pulling
(Legless RC, RC, Ring Muscle Ups, C2B Pull Ups)
2nd – 45sec cyclical
(Rowing, Bike, Ski Erg, Dubz)
3rd – 30 sec Gymnastic Upper Boddy Pushing
(Strict HSPU, Deficit HSPU, HSPU)
4th – 45sec Cyclical
(Rowing, Bike, Ski Erg, Dubz)