competitor’s Class – 02/09/19

CrossFit SoCo – Competitor’s Program

Metcon (Weight)

Back Squats

5-4-3-2-1 Rest as needed b/t sets

Metcon (AMRAP – Reps)

EMOM x 20

1st – 10 Burpees Box Jump Over 24/20′

2nd – 15 Wall Balls #30/20 + 5 C2B Pull Ups

3rd – 7 Burpees Box Jump Over 30/24″

4th – 3-5 Ring Muscle Ups

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Devils Press @50/35/hand

50 Double Unders

5/5 1-arm DB Hang Clean and Jerk @50/35/hand

250m Row or 15/10 Cals Bike

Metcon (No Measure)

20 Min Skill Practice


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