CrossFit Coal – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Girl Power”

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

5 Squat Cleans (185/135)
“Cindy”

5 Pullups

10 Pushups

15 Air Squats

Total reps per round:

Guys – 56 reps

Girls – 50 reps

Metcon (Time)

For Time:

150 Double Unders

75 Thrusters (75/55)

150 Double Unders

Accessory Work

Metcon (No Measure)

3 Supersets:

30 Second Kettlebell Front Squat Hold (53’s/35’s)

10 Double Kettlebell Bent Over Row

50 Banded Pull-Aparts

no replies

Leave your comment