2.17.20

CrossFit SoCo – Competitor’s

A: Back Squat (1 Rep)

Set #1 (On the 0:00) – 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) – 5 Reps @ 91%

Set #4 (On the 6:00) – 3 Reps @ 96%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 105-106%

Set #8 (On the 11:00) – 1 Rep @ 105-106%

Set #9 (On the 12:00) – 1 Rep @ 105-106%

Set #10 (On the 13:00) – 1 Rep @ 105-106%

Set #11 (On the 14:00) – 1 Rep @ 105-106%

* Sets 1-4 completed “On the 2:00”

* Sets 5-11 completed “On the 1:00”

* Percentages Based on 5RM Back Squat

C: Metcon (No Measure)

3 Giant Sets:

7 Contralateral Kettlebell Reverse Lunge (Left Side)

:20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side)

7 Contralateral Kettlebell Reverse Lunge (Right Side )

:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)

Rest 2 Minutes Between Sets