COCF
December 7th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: 2k Row (Time)

Max Effort 2k Row
This is a CrossFit bench mark WOD so give it your best effort.

CrossFit Metcon

Weightlifting

2: Back Squat (use your 1 rm for % )

10 min EMOM

1.) 5 @ 50%

2.) 4 @ 60%

3.) 3 @ 70%

4.) 1 @ 85%

5.) Rest

6, 7, 8, 9, 10 repeat above rep scheme and %’s

***score is your 1 rep at 85%**

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