Bar Keeper

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (3 Rounds for reps)

“Bar Keeper”

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Row

Conditioning

2: Metcon (3 Rounds for reps)

FITNESS

“Bar Keeper”

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Pull-ups (jump, low bar, ring rows )

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar (T2R, K2E, Knee Raises)

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups (jump, low bar, ring rows)

9/6 Calorie Row




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