COCF
January 15th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Conditioning

Dirty 30 (Time)

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders
Scale the Weight if needed

30 Pull ups, low bar or ring rows

Toes to Bar = Toes to rings, K2E, Knee raises.

60 singles

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