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Amino Disrespect

Charter Oak CrossFit – CrossFit

1: Squat Clean (70% 5×1, 75% 5×1)

EMOM x 10min

*one rep completed on the minute for 10mins

*first 5 rounds at 70% your 1RM

*second 5 rounds at 75% your 1RM

*record heaviest weight used in wodify

*if no 1RM start conservatively in order to build over the course of the cycle

2: Metcon (AMRAP – Rounds and Reps)

16min for Quality:

40/30 Cal Row

10 Tempo Pistols (5/side) *~3 sec eccentric each rep.

40/30 Cal Bike

50m 1-arm OH Carry (25m/side) or 2 max attempts of HS Walk

*select tempo pistol scale allowing for control throughout and ~3 sec eccentric

*RPE 5-6, conversational pacing




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