COCF
November 30th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Conditioning

1: Metcon (5 Rounds for reps)

E3MOM ( 5rds)

Double Unders

1. 15 or 25

2. 25 or 35

3. 35 or 45

4. 45 or 55

5. 45 or 55
all sets must be unbroken you choose the number of DU’s to do for each round. Record full rounds only.

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Denim”

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats (115/80)
Scaled options Singles 2:1

reduce weight for OHS or PVC based on mobility

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