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Comp Class

CrossFit SoCo – Competitor’s Program

Snatch + OHS (15 Min to find a heavy complex)

Clean Pull + Power Clean + Jerk with 2 second pause (15 Min to find a heavy (1+1+1) of the complex)

Metcon (AMRAP – Rounds and Reps)

5 min amrap

50 wall balls

-Into AMRAP in remaining time of:

12 deadlifts (185/135)

12 lateral barbell burpees

Rest 5 min

Metcon (AMRAP – Rounds and Reps)

5 min amrap

35 wall balls (20 to 10’/14 to 9’)

-Into AMRAP in remaining time of:

9 deadlifts (225/155)

9 lateral barbell burpees

Rest 5 min

Metcon (AMRAP – Rounds and Reps)

5 min amrap

20 wall balls (20 to 10’/14 to 9’)

-Into AMRAP in remaining time of:

6 deadlifts (275/185)

6 lateral barbell burpees

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