COCF
April 13th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Skill

1: Metcon (10 Rounds for reps)

EMOM x 10

ODD: pull ups + T2B + pull ups + T2B

Even: max 30 sec strict HSPU’s
On the pull up complex the idea is to stay on the bar and trasition to the next movement. Pick a number you can complete the complex with and have fun with it. The transition from the pull up to T2B will be tricky.

CrossFit Metcon

2: Metcon (Time)

For time :

1,000 meter row

30 DL (225/155)

50 Lateral Barbell Burpees
Scaling options: lighter Deadlifts and reg burpees.

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