Competitor’s Class – 10/12/19

CrossFit SoCo – Competitor’s Program

A: Pausing Front Squat + Front Squat (6 sets x 1 + 1)

On the 1:30 x 6:

1 Front Squat w/ 2 sec pause at bottom

1 Front Squat
Sets 1-3: 70-76%

Sets 4-6: Build to challenging load

B: Mind Control (Time)

7 Rounds:

7 Toes to Bar

7 Front Squats 135/95

200m Run

C: Metcon (No Measure)

Recovery Row

4 Sets Not For Time:

500m Row

15 GHD Sit-ups

21 Banded Good Mornings

Rest 1:00


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