09/12/2013

Charter Oak CrossFit – Coaches

2015 Open Athletes

Metcon (No Measure)

Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR

Front Squat (5×2, Across)

Metcon

Metcon (Time)

100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders




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