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Competitor’s Class – 8/17/19

CrossFit SoCo – Competitor’s Program

Gymnastics

A: Handstand Walk Conditioning 1 (Time)

200′ Handstand Walk
5 Minute Cap.

Mod 1 – 5 Rounds: :30/:30 HS Weight Shift

Mod 2 – 5 Rounds: :30/:30 Box Shoulder Taps

Metcon

B: Metcon (4 Rounds for time)

On the 2:30 x 4 Sets:

50′ BB OH Walking Lunge
Focus on unbroken lunges over load.

C: Chips Ahoy (Time)

30 C2B Pull-ups

400m Run

15 OHS 135/95

800m Run

15 OHS 135/95

400m Run

30 C2B Pull-ups
25 Minute Cap

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