CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
15 Glute Bridges
10 Step-Ups
10 Lunge + Twist
10 Ring Row Face Pull
10/10 Single DB RDL
Strength
Deadlift (10-10-10)
10-10-10
Deadlift*
*Build to a Moderate weight. Complete 12/12 Single Leg Glute Bridge-Ups after each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
15 Deadlifts (185/135)|(135/95)
20 Box Jumps (24/20)
20 Pull-Ups
(Score is Time)
Immediately Into…
AMRAP x 5 MINUTES
5 Deadlifts (225/155)|(155/105)
5 Box Jump Overs
5 Pull-Ups*
*C2B Optional.
(Score Rounds + Reps)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)