Competitor’s Class

CrossFit SoCo – Competitor’s Program

Metcon (Weight)

Weightlifting Complex


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

250m Row

12 S2O @95/65

15 Sit Ups

30sec Plank

6 Min Rest

Metcon (Weight)

EMOM x 16

1st – 20s/side side plank

2nd – 5/5 1-arm DB Hang Clean and Jerk @50/35

3rd – 50ft dble KB Bottom Up Front Rack Walk

4th – 10 Alt Db Squat Snatch @50/35

6 Min Rest

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

75 Double Unders

12 Hang Power Clean @95/65

6 Lateral Burpees Over Bar

30sec Hanging Flutter Kicks


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