16
Feb
Competitor’s Class – 02/16/19
CrossFit SoCo – Competitor’s Program
Metcon (Weight)
Deadlift with double overhand grip
3 Reps OTM x 8 Sets, around 60-70%. Fast and Snappy
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
6 DB Devil Press 50/35
24′ DB Front Rack Walking Lunges 50/35
12 C2B Pull UPs
24′ DB Front Rack Walking Lunges
6 DB Devils Press
24′ DB Front Rack Walking Lunges
12 T2B
24′ DB Front Rack Walking Lunges
6 DB Devils Press
24′ DB Front Rack Walking Lunges
6 Bar Muscle Ups
24′ DB Front Rack Walking Lunges
Metcon (No Measure)
10-15 Min Ez recovery work
Metcon (No Measure)
20 Min Goat Work
Pick a push or pull or both you need some to work on.
