CrossFit SoCo – Strongman
Metcon (No Measure)
Warm up
5 Min Body Prep
3 Sets
10 Heavy Swings
5 Push Ups
10 Pull Aparts
Metcon (Weight)
Continental Clean and Jerk
20 Min to establish a heavy single for the day
Metcon (AMRAP – Reps)
In 3 Minutes
Max Reps axle ground to overhead with a partner
1 min rest
In 3 Minutes
Max Heavy Russian Swings with Partner
Other Partner Holds Plank
1 min rest
In 3 Minutes
Max Chin-Ups or Ring Rows