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Arm and Hammer

Charter Oak CrossFit – CrossFit

Weightlifting

1: clean complex (EMOM x 5 Use your 1rm P/C for % )

1 power clean

1 front squat

1 squat clean
MIn 1 @60%

Min 2 @65%

Mins 3-5 @ 70%

CrossFit Metcon

2: Metcon (Time)

“Arm & Hammer”

Buy-In: 15 Clusters (135/95)(115/85)(95/65)

3 Rounds:

21/15 Calorie row

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)(115/85)(95/65)
Sub C2B for reg Pull ups, Jumpoing C2B or Ring Rows




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