28
Sep
Competitor’s Class – 9/28/19
CrossFit SoCo – Competitor’s Program
A: Barbell Overhead Walking Lunge (3 Rounds for weight)
Build to a heavy weight at each distance:
1: 100′ Barbell Overhead Lunge
2: 50′ Barbell Overhead Lunge
3: 25′ Barbell Overhead Lunge
B: Metcon (Time)
For Time:
25′ Double DB Front Rack Walking Lunge 50/35
3-6-9-12-15-18-21 Strict Handstand Pushups
Time Cap: 10 Minutes
C: Jelly (Time)
5 Rounds:
400m Run
30/24 Cal Row
30 Wallballs 20/14
Time Cap: 35 Minutes