Roomba

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (Time)

“Roomba”

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/80)

After Each Round:

15 AbMat Sit-Ups

21 Double Unders

Conditioning

2: Metcon (Time)

FITNESS

“Roomba”

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/80) (95/65)

After Each Round:

15 AbMat Sit-Ups

42 Single Unders

Warm-up

0-10 min: intro to WOD and coach lead warm up

10-15 min: mobility

15-25 min: Skill Power clean and add weight as you go.

25-30 min Skill Du’s

30-35 min: break

35-55 min: WOD

55-60 min:cool down




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