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Power Wash

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use your 1rm for % )

E2mom x 7

Set 1 . 3 @ 80%

Set 2. 1 @ 86%

Set 3. 3 @80%

Set 4. 1 @ 89%

Set 5. 3 @ 80%

Set 6 1 @ 92%

Set 7. 12 @ 66%

CrossFit Metcon

2: Metcon (Time)

Power Wash

Every 10 mins x 2 rds

1000/800 meter row

30 Alt. DB Power Snatches (50/35)

50 WB (20/14)

Score is the slower of the two rounds
In this 2 rd WOD, a round starts every 10 mins.

Your rest is built into the remaining time of the first 10 mins. Ex. if it took 8 mins to do the 1st rd then you have 2mins of rest before the next round which starts at the 10 min mark.

1 st rd is capped at 9 mins max.




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