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

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