COCF
June 23rd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (EMOM x 12 use 60% of your 1 rm FS for both)

1. 4 Front Squats

2. 8 Back Squats

3. Rest

(score your FS %)

CrossFit Metcon

1: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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