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.