CrossFit Coal – CrossFit
Weightlifting
Squat Snatch Complex (1-1-1)
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
… Minute 4 – Rest.
Minutes 5+6+7: 1 Squat Snatch
… Minute 8 – Rest.
Minutes 9+10+11: 1 Squat Snatch
… Minute 12 – Rest.
Off the clock, three singles ranging from 86-89%.
Metcon
Metcon (Time)
“Black and Bluer”
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees