Competitor’s Class – 9/28/19

CrossFit SoCo – Competitor’s Program

A: Barbell Overhead Walking Lunge (3 Rounds for weight)

Build to a heavy weight at each distance:

1: 100′ Barbell Overhead Lunge

2: 50′ Barbell Overhead Lunge

3: 25′ Barbell Overhead Lunge

B: Metcon (Time)

For Time:

25′ Double DB Front Rack Walking Lunge 50/35

3-6-9-12-15-18-21 Strict Handstand Pushups
Time Cap: 10 Minutes

C: Jelly (Time)

5 Rounds:

400m Run

30/24 Cal Row

30 Wallballs 20/14
Time Cap: 35 Minutes


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