COCF
August 2nd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

Weightlifting

1: Split Jerk (Build to a heavy set of each 20 mins max )

Split Jerk Strict Press – 3×3 ( start in the split and press from there)

Jerk Balance – 3×3

Split Jerk – Heavy Single

**score your heavy split jerk only***

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

6 Strict Pull-Ups

9 Front Squats (135/95)

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