CrossFit Coal – CrossFit

Weightlifting

Front Squat (2-2-2-2-2)

Tempo Pausing Front Squat

5 Sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Metcon

Metcon (Time)

“Jack Daniels”

For Time:

1,000 Meter Run

50 Thrusters (65/45)

30 CTB Pull-Ups

Body Armor

3 “Giant Sets”:

9 Romanian Deadlifts

15 Weighted Glute Bridges

27 GHD Sit-Ups

Rest 2:00 between sets.