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