COCF
July 4th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Teams of 2 split reps as need but run is done together

Women’s RX: 185 deadlifts, KB Swings 53, OHS 75, box jumps 20″, DB squat cleans 25lbs.

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