Bells & Whistles

Charter Oak CrossFit – CrossFit

Weightlifting

1: Split Jerk (use your 1 RM for % )

Emom x 7 (3 split jerks)

1. 50%

2. 55%

3. 60%

4. 65%

5. 70%

6. 70%

7. 70%

**record your 70%****

can be taken from the rack

CrossFit Metcon

2: Metcon (Time)

21 Dumbbell Sq Cleans (50/35)

21 HSPU

600 meter run

15 Dumbbell Sq Cleans

15 HSPU

400 meter run

9 Dumbbell Sq cleans

9 HSPU

200 meter run




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