CrossFit Coal – CrossFit
Weightlifting
12 Min EMOM
67% of 1RM Front Squat to be used for both
Back Squat (6 Reps – Even Minutes)
Front Squat (3 Reps – Odd Minutes)
Metcon
Metcon (AMRAP – Reps)
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/80)
18 Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Burpees
Max Calorie Row