Two Heros and A Lady

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (Time)

Teams of 2

25 min Cap

1.) Nate (6 rds)

2 Ring MU’s, (pull ups & dips)

4 HSPU’s, (hand release)

8 KBS (70/53)(53/35) (44/24)

2. Karen (20/14)

150 WB’s

3. Helton (2 rds)

800 meter row

30 Dumbbell squat cleans (50/35 lbs.)

30 burpees
ON NATE: YOU go I go

On WOD 2 & 3 split as desired

1: Metcon (Time)

Teams of 2

25 min Cap

1.) Nate (6 rds)

2 Ring MU’s, (pull ups & dips)

4 HSPU’s, (hand release)

8 KBS (70/53)(53/35) (44/24)

2. Karen (20/14)

150 WB’s

3. Helton (2 rds)

800 meter row

30 Dumbbell squat cleans (50/35 lbs.)

30 burpees
ON NATE: YOU go I go

On WOD 2 & 3 split as desired




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