CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups
*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.
Strength
Push Press (7-Rep Heavy 1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash
(No Measure)