Bender

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (Build to a heavy set of 5 (10 mins max) )

CrossFit Metcon

2: Metcon (Time)

“Bender”

7 Rounds:

21 AbMat Sit-ups

15 Box Jumps (24/20)

9 Deadlifts (185/135)

Conditioning

3: Metcon (Time)

Fitness & Challenge

“Bender”

7 Rounds:

21 AbMat Sit-ups

15 box jumps or step ups (24/20)

9 Deadlifts (155/115) (135/95)




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