Competitor’s Class – 03/02/19

CrossFit SoCo – Competitor’s Program

Metcon (Weight)

Strict Press

4-4-2-2-1 @31×3 Tempo, rest 2 min b/t sets

Metcon (Weight)

Super Set (3 Sets)

1. Close Grip Bench Press

5 reps @22×2 tempo, rest 60 sec

2. Supinated Grip Bent Over Row

6 reps w/ control, rest 90 sec

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

30/25 Cals Bike

15 KBS #53


10 Strict Pull Ups

30/25 Cals Row

Metcon (No Measure)

15 Min working on a weakness or a movement that is coming in the open


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