CrossFit Coal – CrossFit
Weightlifting
Deadlift (5×5)
All sets at 75-80%
Superset with 50 ft Plate Pinch Carries 45s/35s
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Hang DB Split Snatch 50/35
20 DB Lunges (Standing)
40 Double Unders
Must Alternate Arms on the Split Snatch and the Lead Leg must be opposite the Arm.
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Hang DB Split Snatch 50/35
20 DB Lunges (Standing)
40 Double Unders
Must Alternate Arms on the Split Snatch and the Lead Leg must be opposite the Arm.