CrossFit Coal – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

5 Sets of 3:

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.

2nd + 3rd Squat – No pause.

Metcon

Metcon (Time)

“Run and Gun”

3 Rounds:

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)

no replies

Leave your comment