COCF
June 30th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (Time)

“Zero Dark Thirty”

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

140/100 Calorie Bike or Row

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

140/100 Calorie Bike or Row

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)
Scale weight if needed.

Teams :

2 Men 1 Woman = 125 bike or row

2 Women 1 Man = 110 bike or row

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