CrossFit Coal – CrossFit

Metcon

Metcon (Weight)

“Top Down”

With a 12:00 Time Cap:

1 Round:

50 Barbell Facing Burpees

40/30 Calorie row

30 Squat Snatches (115/80)

Time Remaining: Build to 1RM Hang Snatch
Hang can be anything above the knee

Accessory Work

Metcon (No Measure)

BODY ARMOR

3×10 Barbell Front Rack Reverse Lunges

3×21 Glute Bridges

3×30 Good Mornings

Metcon (No Measure)

5 Sets:

15/12 Calorie Row

50′ Dumbbell Walking Lunge (50’s/35’s)

15/12 Calorie Row

1 Minute Rest Between

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