1.13.20

13
Jan

1.13.20

Announcements

2020 FrostFit Team Competition Volunteers & Judges Needed!
January 25th, 2020 Multiple Time Shifts & Roles Available!
https://competitioncorner.net/events/2826/volunteer

CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

3 Sets NFT:

12 Banded Dead Bugs

10 Tempo DB Squats

8 Frog Bridges

B: Back Squat (Back Squat Waves)

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

C: Metcon (Weight)

Every 2 Minutes x 5 Sets:

3 Power Cleans + 1 Split Jerk
Build to a heavy complex