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Category: WOD

High Ball

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) High Ball 3 RFT 100 DU’s 400 meter run 3 Rope Climbs 10 Power Snatches (115/80) (95/65) 1: Metcon (Time) High Ball 3 RFT 100 DU’s 400 meter run 3 Rope Climbs 10 Power Snatches (115/80) (95/65)

The Saturday After

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) Teams of 2: Buy in 2k Row 3 Rounds: 60 DU’s 40 Box Jumps 24/20 30 Power Cleans (135/95) 20 KBS 70/53 10 OHS (135/95) (115/85) or Back Squats 5 Rope Climbssplit as desired

19.5

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes CrossFit Metcon 2: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes

Skill Work

Charter Oak CrossFit – CrossFit Conditioning 1: Metcon (No Measure) EMOM x 20 Odd: 1 movement Even: 1 movementchoose skill work or Assault bike work Conditioning 2: Metcon (No Measure) 12-15-18-21-27 Cals Assault BIke 27-21-18-15-12 Ab matsnot for time but move with a purpopse.

After Hours

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) “After Hours” 21-18-15-12-9-6-3 Russian Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders Conditioning 2: Metcon (Time) FITNESS “After Hours” 21-18-15-12-9-6-3 Russian Kettlebell Swings (53/45) After Each Round: 15 AbMat Sit-ups 45 Single Unders

Bike Drop

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) “Bike Drop” Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55) 90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65) 90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80) 90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters…

19.4

Charter Oak CrossFit – CrossFit CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages…