COCF
February 28th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Conditioning

1: Metcon (No Measure)

EMOM x 7

Odd: 3 Ring Muscle Ups

Even: 5 Hang Power Cleans (135/95)
If you do not have Ring Mu’s

scaled option: 1 Pull Up 1 Dip = 1 Mu

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Cleans (135/95)

20/15 Calorie Bike or Row

15 Chest to Bar Pull-ups

60 Double Unders

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