fbpx

MIlls

Charter Oak CrossFit – CrossFit

Weightlifting

1: Back Squat (Use your 5 rm for % )

Squat Waves

Wave 1

5 @ 65%

3 @ 70%

1 @ 75%

-3 min rest-

Wave 2

5 @ 70%

3 @ 75%

1 @ 80%

-3 min rest-

Wave 3

5 @75%

3 @ 80%

1 @ 85 %

**Max of 3 min to complete each wave total time for B/S 15 mins

CrossFit Metcon

2: Metcon (AMRAP – Reps)

“Mills”

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters (95/65)

Pull-ups
Modifictions:

Sub OHS with Back Sq

Sub barbbell thrusters for DB thrusters (50/35)




Leave a Reply

Your email address will not be published. Required fields are marked *