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Stranger Things

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (F/S Waves Use your 1 RM for % )

15 mins

1 F/S EMOM for the first 9 mins

Remaining time build to a heavy single

Min 1 @ 84%

Min 2 @ 87%

Min 3 @ 90%

Min 4 @ 87%

Min 5 @ 90%

Min 6 @ 93%

Min 7 @ 90%

Min 8 @ 93%

Min 9 @ 96%

Mins 10-15 Heavy single

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Stranger Things”

AMRAP 12:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Row

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Row



Climb By 3’s Each Round




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