CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Up-Downs
20 Reverse Single
10 Alt. DB Deadlift
10 DB Curl to Press
Into…
AMRAP x 4 MINUTES
10 Up-Downs
20 Double Unders/ Double Under Attempts
10 Alt. DB Deadlift
10 Alt. DB Hang Snatches
Strength
Hang Power Snatch (8-8-6-6-4)
8-8-6-6-4*
Hang Power Snatch
*Start Light and build to a Moderate weight.
(Score is Weight)
Workout
Metcon (Weight)
E2MOM x 14 MINUTES
5 Unbroken Hang Power Snatches (Athlete Choice)*
10 Burpees Over Bar
30 Double Unders
*Keep weight Moderate for all Sets.
(Score is Weight)