COCF
April 24th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Squat Snatch (Build up to a Heavy Single (15 mins))

CrossFit Metcon

2: Metcon (AMRAP – Reps)

Ring of Fire”

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)

CrossFit Metcon

3: Metcon (AMRAP – Reps)

Scaled Version

“Ring of Fire”

AMRAP 9:

2 Pull-ups

2 Power Snatch (135/95) (75/55)

4 Pull-ups

4 Power Snatch (135/95) (75/55)

6 Pull-ups

6 Power Snatch (135/95) (75/55)

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