30
Nov
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)