CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Up-Downs
5 BB Deadlift
5 BB Hang Muscle Clean + OH Press
5 False Grip Ring Rows
Skill
Metcon (No Measure)
SKILL
3-4 SETS
3 Unbroken Ring Muscle-Ups
-Rest as needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
18 Hang Clean and Jerks (115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
(Score is Time)
KG BB: (52.5/35)|(35/25)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups