COCF
June 9th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (EMOM Use your 1 RM front Squat for the % )

1. 3 @ 45%

2. 2 @ 50%

3. 1 @ 60%

4. 3 @ 50%

5. 2 @ 55%

6. 1 @ 65%

-REST 1 MIN-

7. 1 @ 70%

8. 1 @ 75%

9. 1 @ 80%

-MIN 10 thru 20 build to a heavy Front Squat-

CrossFit Metcon

2 : Metcon (No Measure)

3 rounds

15 GHD Sit ups (Ab mats)

15 GHD Extentions ( supermans)

200 meter Run/ 12 Calories Row or Bike

30 Double unders
not for time but move with a purpose between movements.


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