CrossFit SoCo – Competitor’s WOD

Weightlifting

A: 2 Push Press + 1 Push Jerk + 1 Split Jerk (2+1+1; every 90sec; x 7 sets)

2 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

B: Metcon (3 Rounds for time)

3 Rounds:

7-5-3

Muscle Ups

Thrusters 135/95

-rest 5:00 b/t rounds-
Score = time for each round

Goal is to increase in pace over the 3 rounds.

Use round 1 as more movement prep/warm up.

Accessory

C: Metcon (Weight)

3 Sets:

10 Double DB Bent Over Rows

20 Alternating DB Incline Bench Press