Comp Class – 06/29/19

CrossFit SoCo – Competitor’s Program

Metcon (Weight)

EMOM x 20

1st – 4-8 Strict Weighted Pull ups

2nd – 10 Seated DB Strict Press

3rd – 3-6 Bar/Ring Muscle Ups or 20 sec rings work

4th – 45sec Hard Row

Metcon (AMRAP – Rounds and Reps)

Part #1


4-8-12-16-20-24, etc

C2B Pull Ups

OHS 95/65

Burpees Over Bar
With no extra rest go into

Snatch (8 Min to find 1 RM Snatch (Any style))

Metcon (No Measure)

20 Min at Easy Pace

Bike, Ski, Row or Run. Every 3 Min off the machine for 2 min of stretches.


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!