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Ninja Turtle

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (7 x 1 (7 sec up, 7 sec down) )

Use your 1 rm Dl for %

Set 1.) 40%

Set 2.) 45%

Set 3.) 50%

Set 4.) 55%

Sets 5/6/7 .) 60%

CrossFit Metcon

2: Metcon (5 Rounds for time)

Ninja Turtle

E4MOM x 5

3/2 Bar Muscle Ups

6 T2B

9 DL

15/12 Cal Bike or 21/15 Cal row

Rx: Barbell 225/155

Fitness: 205/145 + 12/9 Assault Bike or 15/9

Conditioning

3: Metcon (5 Rounds for time)

Fitness:

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:

6 C2B Pull-ups or Pull ups

9 Toes to Bar

12 Deadlifts (225/155)

15/12 Calorie Bike or 21/15 cal row




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