COCF
January 26th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use 63% of your 1 RM FS for both )

EMOM x 12

Odd 3 Front Squat

Even 6 Back Squat

(score your Front squat only)

CrossFit Metcon

2: Metcon (Time)

“Doctor’s Orders”

3 Rounds:

50 Air Squats

35 Pushups

20/15 Calorie Row

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