CrossFit Coal – CrossFit
Weightlifting
Back Squat (3-2-1-3-2-1-3-2-1)
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%
Metcon
Metcon (No Measure)
Body Armor
Part A – 3 Giant Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.
Part B – 3 Giant Sets:
9 Sumo Deadlifts
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.