12.14.20

CrossFit SoCo – Competitor’s WOD

A: Metcon (Weight)

EMOM 14:

Min 1: 2 Front Squats

Min 2: 4 Back Squats

One barbell, load to 72% of 1RM Front Squat

B: Metcon (Weight)

6 Sets:

Snatch Deadlift to Knee

Snatch Deadlift to Pockets

Snatch Pull

2 Power Snatches

Rest as needed

Complex does not need to be completed unbroken.

C: Metcon (Weight)

3 Sets:

2 Snatch Deadlifts @5151
5sec down

1sec at bottom

5sec up

1sec at top