Friday

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Single Unders

:30 Tuck Hold*

10 KB Deadlifts

20 Mountain Climbers

10 Bird Dogs

*R2 – :30 Hollow Hold. R3 – 20 Alt. V-Ups

Strength

Sumo Deadlift (8-6-6-4)

8-6-6-4*

Sumo Deadlifts

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

15 Deadlifts (185/135)|(135/95)*

30 Sit-Ups

60 Double Unders

-Rest 1:00 b/t Sets-

*Option for Conventional or Sumo

(Score is Each Set for Time)

KG BB: (85/60)|(60/42.5)