Announcements
2020 FrostFit Team Competition Volunteers & Judges Needed!
January 25th, 2020 Multiple Time Shifts & Roles Available!
https://competitioncorner.net/events/2826/volunteer
CrossFit SoCo – Competitor’s
A: Metcon (3 Rounds for reps)
Power Clean Cycling:
3 Rounds:
AMRAP 20 Seconds: Max Reps @70%
-Rest 40 Seconds-
AMRAP 30 Seconds: Max [email protected]%
-Rest 30 Seconds-
AMRAP 40 Seconds: Max [email protected]%
-Rest 1:20-
Percantage based off your 1RM Power Clean
B: Lethal Weapon (AMRAP – Reps)
AMRAP 20:
1 Round of ‘The Chief’
200m Run
2 Rounds of ‘The Chief’
200m Run
3 Rounds of ‘The Chief’
200m Run
*Add 1 Round of ‘The Chief’
1 Round of ‘The Chief’
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
Run Subs:
250/200m Row
14/10 Cal Bike
Run = 1 Rep entered in Wodify
C: Metcon (No Measure)
3 Giant Sets:
:10-:20 Single Arm Row Static Hold
7/7 Single Leg RDL
:20- :40 Supinated Grip Dead Hang
7/7 Single Arm Arnold Presses