Competitor’s Class – 11.7.20

CrossFit SoCo – Competitor’s WOD


A: Metcon (Distance)

15 Minute HSW Obstacle Course or HSW Drills.

End With Max HSW (3 Attempts)


B: Adderall (3 Rounds for reps)

Min 0-10:

1 Mile Run

Max Clean and Jerks 155/105

Min 10-13:


Min 13-20:

800m Run

Max Power Snatch 135/95

Min 20-23:


Min 23-30:

400m Run

Max Thrusters 115/85
Score = Each ‘Round’ For Reps

Round 1: Max CJ

Round 2: Max PS

Round 3: Max TH

C: Metcon (AMRAP – Rounds and Reps)

Partner Death By Relay

2 KB Swings + 1 Shuttle Run D/B – Each

4 KB Swings + 1 Shuttle Run D/B – Each

6 KB Swings + 1 Shuttle Run D/B – Each

*Increase by 2 KB Swings

*Partner Holds Plank
Score = Final Full Round Of KB Swings Completed


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