CrossFit Coal – CrossFit
Weightlifting
12 min EOMOM (alt )
Odd Min – Front Squat – 3 reps
Even Min – Back Squat – 6 reps
Front Squat (Odd Min – 3 reps)
– 60% of 3-Rep Back Squat on *both* lifts.
Back Squat (Even Min – 6 reps)
– 60% of 3-Rep Back Squat on *both* lifts.
Metcon
Metcon (Time)
“Fish out of Water”
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell – 155/105