COCF
April 11th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

1: Front Squat (5 x 3 across use 70% of your 1 RM )

CrossFit Metcon

2: Metcon (3 Rounds for reps)

“Life Alert”

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

rest 4 minutes

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (135/95)

ils of the metcon

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