CrossFit Coal – CrossFit
Weightlifting
Bench Press (6-6-6-6)
Tempo Bench Press:
Tempo is a 5 second lowering phase, and a one second pause with chest contact
Metcon
Metcon (AMRAP – Rounds and Reps)
“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike/Row
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)