COCF
November 29th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Squat Snatch (use your 1 rm for %)

12 min EMOM

1. 3 @ 50%

2. 2 @ 60%

3. 1 @ 70%

4 Rest

repeat this cycle for the full 12 mins.

-Then –

7 mins to establish a Heavy Single

(record your heavy single)

CrossFit Metcon

2: Metcon (Distance)

“Weigh Anchor”

AMRAP 10: Meter Row

On the 1:00 – 15 AbMat Sit-Ups

On the 2:00 – 12 AbMat Sit-Ups

On the 3:00 – 9 AbMat Sit-Ups

On the 4:00 – 15 AbMat Sit-Ups

On the 5:00 – 12 AbMat Sit-Ups

On the 6:00 – 9 AbMat Sit-Ups

On the 7:00 – 15 AbMat Sit-Ups

On the 8:00 – 12 AbMat Sit-Ups

On the 9:00 – 9 AbMat Sit-Ups

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