CrossFit SoCo – Competitor’s Program

Metcon (Weight)

EMOM x 15

1st – 1-2 Rope Climbs

2nd – 5 Strict Press from ground @85% of 1 RM

3rd – Rest

Metcon (Time)

“Goodbye Matt”

30 Rounds For Time

1 Power Clean 225/155

3 HSPU

5 Heavy Wall Balls #30/20