CrossFit Coal – CrossFit
Weightlifting
Deadlift (3x1x3x1x3x1 )
On the 2:00 x 6 Sets:
Set #1+3+5 – 3 Reps
Sets #2+4+6 – 1 Reps
Off the clock upon finishing:
1 Set of 10 Reps
Deadlift (10)
Metcon
Metcon (Time)
Tri Sprints”
3 Rounds:
30/20 Calorie Bike/Ski
30/20 Calorie Row
30 x 10m Shuttle Sprints
3:00 Rest between rounds.
Accessory Work
Metcon (No Measure)
Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50′ Handstand Walk
Rest 2:00 between sets.