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.

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