Charter Oak CrossFit – CrossFit
CrossFit Metcon
1: Metcon (4 Rounds for calories)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpees Over the Erg
Max Cal Row
All burpees are lateral
***score is total calories
Conditioning
2: Metcon (4 Rounds for calories)
FITNESS
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (55/35)
21 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
18 Overhead Squats (65/45)
18 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
15 Overhead Squats (75/55)
15 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
12 Overhead Squats (95/65)
12 Burpees Over the Erg
Max Cal Row
Can Back Squat vs OHS
**score is calories