CrossFit Coal – CrossFit
Weightlifting
Overhead Squat (2x2x2x2x2)
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.
Metcon
Metcon (3 Rounds for reps)
Conditioning
“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)