COCF
July 11th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Metcon (Weight)

Power Clean & Sq Clean Complex/
Build to a moderate complex.

Power Clean then right into the Sq Clean, Touch and Go.

CrossFit Metcon

1: Metcon (Time)

“Mr. Clean”

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)
Score is your slowest round.

If you can not complete the required work in the 3 min window reduce the runs and the weight if needed.

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