Competitor’s Class – 11/9/19

CrossFit SoCo – Competitor’s Program

A: Deadlift (6-4-2)

3-4 Sets to Build to Heavy 6

2-3 Sets to Build to Heavy 4

1-3 Sets to Build to Heavy 2

B: Comp. Bermuda Triangle (7 Rounds for time)

On The 3:00 x 7 Rounds:

200m Run

7 Deadlifts 225/155

7 Burpee Box Jump Overs 24/20
Each Round For Time

C: Metcon (No Measure)


3 Supersets:

10 DB Bench Press

35 Low Banded Rows
Rest 2 Minutes Between Sets

D: Metcon (No Measure)

10 Minute Recovery Row

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