Competitor’s Class – 02/23/19

CrossFit SoCo – Competitor’s Program

Metcon (Weight)

Strict Press

5-3-3-2-2 @31×3 Tempo, rest 2 min b/t sets

Metcon (Weight)

Super Set (4 Sets)

1. Close Grip Bench Press

4 reps @22×2 tempo, rest 60 sec

2. Supinated Grip Bent Over Row

4 reps w/ control, rest 90 sec

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20/15 Cals Bike

15 Toes to Bar

10 HSPU

25′ Seated Sled Pull

Rest 5 Min

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

75 Double Unders

15 Push Ups

30′ Handstand Walk (30sec Handstand Hold)

100′ Heavy Farmers Carry

Metcon (No Measure)

15 Min working on a weakness or a movement that is coming in the open