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 = 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