January 9th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: 3 Position Clean (Clean+hang clean (knee)+ hang clean (mid-thigh) (15 mins to work up to a heavy complex (3-position))

1 Clean from floor

1 Clean from knee

1 Clean from mid-thigh

CrossFit Metcon

2: Metcon (Time)

“Clean Shave”

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95) (115/75) (95/65)
Chest to Bar scaling: Pull ups. low bar and ring rows.

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