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.