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Deep End

Charter Oak CrossFit – CrossFit

Weightlifting

1: Back Squat (Heavy Set of 5 (15 mins) )

Looking to est a new 5RM back squat today.

Complete the below warm up before building to your set of 5.

Warm up sets

5 @ 50%

4 @60%

3 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

then take the remining time to est. your 5 Rep heavy

CrossFit Metcon

2: Metcon (5 Rounds for reps)

“Deep End”

5 Rounds:

1 Minute Cal row

1 Minute Power Cleans (115/85) (95/65)

1 Minute Cal Row

1 Minute Rest




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