Optimus Prime

Charter Oak CrossFit – CrossFit

Weightlifting

1: Metcon (No Measure)

EMOM x 7

1 8 Hang Sq Cleans + 3 Push Jerks

2. 7 HSC = 4 PJ

3. 6 HSC+ 5 PJ

4. Rest

5. 5 HSC + 6 PJ

6. 4 HSC + 7 PJ

7. 3 HSC + 8 PJ
Use 40% of your 1 RM of youir Clean & Jerk for all sets.

CrossFit Metcon

2: Metcon (AMRAP – Reps)

AMRAP 7

WB’s 20/14

EMOM 5 DL 225/155
on 3,2,1 go you start with the WB’s and every minute on the minute you do 5 DL’s you repeat this cycle until the 7 min is excpired.

***you only score your WB total****




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