CrossFit Coal – CrossFit

Weightlifting

Clean and Jerk (11 min EMOM)

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest

Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest

Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Metcon

Metcon (Time)

“Funny Bone”

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

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