CrossFit Coal – CrossFit

Weightlifting

Back Squat (3x1x3x1x3x1)

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 77%

On the 2:00… 1 Rep @ 87%

On the 4:00… 3 Reps @ 80%

On the 6:00… 1 Rep @ 90%

On the 8:00… 3 Reps @ 83%

On the 10:00… 1 Rep @ 93%

Front Rack Lunge (2×12)

2 Sets of 12 @ 49%

Percentage based off our 1RM Front Squat.

Body Armor

Body Armor

Not for Time:

27 GHD Sit-Ups, 25-50′ HS Walk

21 GHD Sit-Ups, 25-50′ HS Walk

15 GHD Sit-Ups, 25-50′ HS Walk

… Directly into:

10-8-6-4-2:

Strict CTB Pull-Ups

Strict Ring Dips