COCF
January 18th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use 60% of your 1RM FS for both)

EMOM x 12

Odd 3 Front Squats

Even 6 Back Squats

(Score your FS only)

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

“Home Free”

AMRAP 15:

5 Hand-Release Pushups

10 Reverse Lunges (each leg) (95/65)

15 Sit-Ups

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