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Three Peat

Charter Oak CrossFit – HOME WOD

Conditioning

1: Metcon (3 Rounds for time)

With a running clock

A.) On the 0:00

3 rds

20 jumping lunges

20 single arm hang Dumbbell snatchers

B.) on the 7:00 mark

3 rds

20 jumping lunges

20 single arm hang Dumbbell Power cleans

C.) on the 14:00 mark

20 jumping lunges

20 single arm hang Dumbbell Thrusters

**score is time for each segment minus any rest time.

*Alt all dumbbells’ MOVEMENTS ASTER EVERY 5 REPS

**rest is built in to remaining time for each segment




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