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.