Raise The Bar

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (EMOM x 12 use your 1 RM FS for %)

Even minute: 2 Front Squats @ 70%

Odd Minute: 4 Back Squats @ 70%

^^^record your 2 Rep FS***

CrossFit Metcon

2: Metcon (AMRAP – Reps)

8 min AMRAP (Thrusters 95/65)

3 Thrusters 3 T2B

6 Thrusters 6 T2B

9 Thrusters 9 T2B

12 Thrusters 12 T2B

***continue to add 3 reps to each movement until time is called***




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