CrossFit Coal – CrossFit

Metcon

Metcon (Time)

“Over and Out”

For Time:

20 Power Snatches (95/65)

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

Metcon (Time)

Row Conditioning

Males:

21-18-15-12-9: Calorie Row

Rest :30 Seconds Between Intervals

Females:

18-15-12-9-6: Calorie Row

Rest :30 Seconds Between Intervals

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