Comp Class

CrossFit SoCo – Competitor’s Program

Snatch (1 Rep @ 80,82,84,87,84,82% )

Rest 90-120sec b/t sets

Back Squat (85% x 4 x 5 sets)

Rest 2 min b/t sets

Metcon (Weight)

For time

30 row cals

40 alt Db snatch 50/35

20 hspu

20 row cals

30 alt Db snatch

15 hspu

10 row cals

20 alt Db snatch

10 hspu

At end of completion you have 5 min to find a max lift of C&J


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