Friday

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

1:00 Row

10 Step-ups

20’ DB March*

10 Glute Bridges

5/5 Curtsey Squats

*Hold 2 DB’s in the Suitcase position. Step into a staggered stance, and slowly hinge forward as low as possible without losing positioning in the back. Stand up, step the opposite foot in front, and repeat.

Strength

Deadlift (6-6-6)

6-6-6*

Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3 Deadlifts (275/185)|(185/135)

4 Box Jumps (24/20)

200m/150m Row*

*Meters increase 50m each after each full round.

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)