COCF
June 25th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Build to a Heavy set of 3 )

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Crow’s Nest”

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row
a full round is if you complete the 15’s-12’s and 9’s

Leave a Reply