11. Jan Heidi Trafton WOD Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) “Speedo” Teams of 3 AMRAP 30: 300 Meter Row 20 Plate Hops 10 Thrusters (65/45)*Complete Full Rounds Before Switching Share Post navigation Previous Post Double Zero Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email.