COCF
December 1st, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (work up to a heavy triple )

CrossFit Metcon

1: Metcon (5 Rounds for time)

“Mixed Feelings”

5 Rounds, On the 4:00

12 Toes to Bar

16 Deadlifts (135/95)

20/14 Calorie Bike or 30/20 Cal Row
you start at the top every 4 mins if you complete the required work load prior to the 4 mins the remain time is your rest period.

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