COCF
July 7th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use 60% of your 1 rm FS for both )

EMOM x 12 (4 Rounds)

1. 4 Front Squats

2. 8 Back Squats

3. Rest

***score your 60% front squat weight only.

Conditioning

2: Metcon (No Measure)

EMOM x12

1. 15 GHD sit ups / 20 Ab Mats

2. 15 GHD Extensions / 20 banded good mornings

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