COCF
May 19th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use your 1 RM Front Squat for %’s )

1.) 3 @ 80%

2.) 1 @ 85%

3.) 3 @ 80%

4.) 1 @ 90%

5.) 3 @ 80%

6.) 1 @ 95%

-then-

7.) 10 Back Squats @80% of 1RM Front Squat

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24’/20′)

17 WB 20/14


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