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WOD now, Wine later

Charter Oak CrossFit – CrossFit

1: Deadlift (50% 3×3)

*50% of last heaviest load from 8/23 for deload

2: Metcon (6 Rounds for reps)

6RDS: 30sec work/ 30sec rest (18min total)

1. Bike

2. Sled push *light weight allowing for unbroken sets

3. DUs/attempts or Singles

*change movements each minute, record DU reps

*can sub for cal row if bikes are taken

*RPE 6, somewhat hard but mostly talkative/repeatable pace

*practice of DU skill under fatigue




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