CrossFit SoCo – Competitor’s Program

A: DT Complex (Build to a heavy weight for the day)

On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Reps do not have to be unbroken. Goal is to finish by the 1:00 mark.

B: Nail Biter (4 Rounds for reps)

4 Rounds:

1:00 – Toes to Bar

1:00 – Power Snatches

1:00 – Thrusters

1:00 – Calorie Assault Bike

2:00 – Rest
RX: 75/55

Score is total reps for each round.

C: Metcon (4 Rounds for time)

4 Sets:

Max Effort L-Sit Hold

10 Strict Toe to Bar
Rest 1:30 b/t sets

Score is time for each L-Sit hold