COCF
January 2nd, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (15 min’s to Work up to a Heavy double )

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Boom Box”

AMRAP 15:

15/10 Calorie Bike or 21/15 Cal Row

20 Box Jumps (24/20)

10 Deadlifts (245/165)
Sclae the weight on the DL if needed

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