CrossFit Coal – CrossFit

Weightlifting

Back Squat (3-2-1-3-2-1-3-2-1)

Wave #1:

3 Back Squats @ 75%

2 Back Squats @ 78%

1 Back Squat @ 81%

Wave #2:

3 Back Squats @ 78%

2 Back Squats @ 81%

1 Back Squat @ 84%

Wave #3:

3 Back Squats @ 81%

2 Back Squats @ 84%

1 Back Squat @ 87%

Metcon

Metcon (No Measure)

“Bad Blood”

On the 5:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

12/9 Calorie Assault Bike/Row

9 Deadlifts (275/185)

12/9 Calorie Assault Bike/Row

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