Captian Insano

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (work up to a heavy 10 rep )

15 min max

CrossFit Metcon

2: Metcon (Time)

“Captain Insano”

3 Rounds:

20 Deadlifts (155/105)

30/20 Calorie Row or 20/14 cals bike

20 Hang Dumbbell or KB Reverse Lunges (50’s/35’s)

30/20 Calorie Row or 20/14 cals bike




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