CrossFit SoCo – Competitor’s WOD

Weightlifting

A: Overhead Squat (Build To 1RM)

Set 1: 5 @ 60%

Set 2: 4 @ 70%

Set 3: 3 @ 80%

Set 4: 2 @ 90%

Set 5: 1 @ 100%

Set 6-8: Build To 1RM

Percentages based off 1RM Snatch

Metcon

B: Heads Or Tails (AMRAP – Rounds and Reps)

AMRAP 25:

Buy-In: 70/55 Cal Bike

Max Rounds with Time Remaining:

1 Round of “C2B Cindy”

30 Double Unders

5 Hang Squat Snatches 115/85
1 Round of “Chest to Bar Cindy”

5 C2B Pull Ups

10 Push Ups

15 Air Squats

C: Metcon (Weight)

3 Sets:

10 DB Upright Rows

10 DB Rear Delt Flys

10 DB Bicep Curls

30sec Deadhang

Rest 60sec