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