Competitor’s – 11/30/19

CrossFit SoCo – Competitor’s Program

A: Metcon (Weight)

EMOM 10:

Min 1: 50 Double Unders

Min 2: 3 Push Press + 3 Push Jerks
Start at 55% of 1RM Push Press & Build

B: Metcon (AMRAP – Reps)

AMRAP 7:

MAX HSPU

On The Minute:

7 Toes To Bar

C: Metcon (Time)

For Time:

200 Meter Run

500 Meter Row

30/20 Calorie Assault Bike

20 Dumbbell Box Step-Overs (24/20)

20 Dumbbell Thrusters

20 Dumbbell Devil Presses

20 Dumbbell Thrusters

20 Dumbbell Box Step-Overs (24/20)

30/20 Calorie Assault Bike

500 Meter Row

200 Meter Run

Dumbbells: (50’s/35’s)