CrossFit Coal – CrossFit
MEMO
This week will be a “deload” week before getting back into it hot-n-heavy! You’ll notice there is not many weightlifting components this week, but don’t worry they’ll be back! ; )
Metcon
Metcon (AMRAP – Reps)
“Dead Broke”
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs
Rx Box – 24″/20″