2.14.20

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

B: Metcon (No Measure)

Fran

C: Metcon (No Measure)

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Glute Bridges
Tempo: 3 seconds down, 1 second up

D: Metcon (No Measure)

15 Minute Recovery Bike

On the 3-6-9-12:

1 Minute of Handstand Walk Practice