COCF
October 3rd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (30 Rounds for calories)

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (115/95)

9 Hang Power Cleans (115/95)

6 Push Jerks (115/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (135/105)

9 Hang Power Cleans (135/105)

6 Push Jerks (135/105)

Max Calorie Row in Time Remaining
Score is calories rowed

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