CrossFit SoCo – Competitor’s Program

A: Metcon (AMRAP – Reps)

On The 3:00 x 4 Rounds:

2 Bar/Ring Muscle Ups

15 Russian KBS 70/53

Max Strict HSPU
Rounds 1&3: Bar MU

Rounds 2&4: Ring MU

B: Metcon (Time)

200m Run, 27 C2B Pull-Ups, 27 Burpees

200m Run, 27 Cal Row

200m Run, 21 C2B Pull-Ups, 21 Burpees

200m Run, 21 Cal Row

200m Run, 15 C2B Pull-Ups, 15 Burpees

200m Run, Cal Row


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