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)