12.18.19

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

3 Sets For Quality:

:20 Second Barbell Overhead Hold

:20 Second Dead Hang

:20 Second Hip Extension Hold

B: Metcon (Weight)

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets

C: Metcon (3 Rounds for time)

3 Giant Sets:

Max Effort L-Sit

7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets