18
Dec
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