COCF
January 24th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Conditioning

1: High Hang Squat Clean (10 mins to Work up to a moderate weight of 5 )

nothing below mid thigh, Pockets only, designed to build speed under the bar.

CrossFit Metcon

2: Metcon (Time)

“Guts and Glory”

21 – 15 – 9

Calorie Row

Thrusters (95/65)

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees Over the Bar

Overhead Squats (95/65)
Scale weight as needed

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