CrossFit SoCo – Competitor’s Program
Metcon (No Measure)
In team of 8, today, you will run through all events of a competition held Dec 8th at Progressive Fitness (Stronger Than invitational)
Male 1&2: Wod 1,4,6 and 8
Male 3&4: Wod 2,4,5 and 8
Female 1&2: Wod 3,4,6, and 8
Female 3&4: Wod 2,4,7 and 8
Wod 1: 10 min AMRAP (male 1&2)
Ascending ladder
Deadlifts (1,2,3,4, etc)
Wall walks (1,2,3,4, etc)
Rx deadlifts 255
Wod 2: male and female (3&4) 25min time cap
100 heavy jump rope
100 t2b female as men hold dball (#100)
100 heavy jump rope
100 t2b male as women hold dball (#70)
Wod 3: Female 1&2, 10 Min AMRAP
1 OHS
1 C2B
2,2 then 3,3 etc
Rx #65
Wod 4: All members
For Time, Sled Push Transfer the following object 30’
4 x #10 plates
4 x #45 plates
10 min time cap
Wod #5: Male 3&4
1 S2O
1 Bar Muscle Ups
2,2 then 3,3 etc
Rx #145
Wod #6: Female and Male 1&2
50 Heavy Bag Sit Ups as a team of four
1500m Synchro Row By male 1&2
150 Wall Balls Shots completed by femal 1&2
50 Heavy Bag Sit Ups as a team of four
1500m Synchro Row by female 1&2
150 WB shots by male 1&2
50 Heavy Bag Sit Ups as a team of four
25min time cap
Wod #7: female 3&4
10 Min AMRAP
1 Hang Squat Clean @105
1 Burpee Over Bar
2,2 then 3,3 etc
Wod #8: all team members
Transfer 80 ping pong balls from one bucket to the other for time.
Buckets are 30’ apart