CrossFit Coal – CrossFit

Weightlifting

Back Squat (5-3-5-3-5-3)

Set #1 – 5 Repetitions @ 70%

Set #2 – 3 Repetitions @ 75%

Set #3 – 5 Repetitions @ 70%

Set #4 – 3 Repetitions @ 80%

Set #5 – 5 Repetitions @ 70%

Set #6 – 3 Repetitions @ 85%

Metcon

Metcon (Time)

“Adele”

21-18-15:

Double Dumbbell Power Snatches

CTB Pull-Ups

Push Jerks

Dumbbells – 50’s/35’s

Push Jerk – 155/105

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