17
Oct
Comp Class – 10.17.20
CrossFit SoCo – Competitor’s WOD
Weightlifting
A: Snatch (Heavy Single)
Full Snatch.
Starting from an empty barbell, establish a heavy single on a 12:00 clock
Metcon
B: Metcon (AMRAP – Rounds and Reps)
On A Running Clock:
Minute 0:00 – 6:00:
AMRAP:
5 Hang Power Snatches 105/75
10 C2B
Score = Rounds + Reps
C: Metcon (Time)
Minute 6:00 – End:
5 Rounds:
10 Pistols
10′ Handstand Walk
10 OHS 105/75
10′ Handstand Walk
Score = Time for the 5 rounds. Do not include the first 6 minutes.
D: 50 Cal Bike (Time)
50 Cal Assault Bike For Time
Time Cap: 2:30