COCF
July 3rd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

Weightlifting

1: Snatch (EMOM x 12 Use your 1RM snatcxh for % )

Power Snatch + OHS + Sq Snatch

1. 50%

2. 55%

3. 60%

(repeat this cycle 4 times)

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 DU (120 Singles)

30/24 Cal Row

15 OHS 115/80 95/65 or 75/55)

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