CrossFit Coal – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS INCREASING IN EFFORT

:30 Bike Moderate → Bike Hard

10 DBL DB Deadlift → 10 DBL DB Russian Swing

10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean

10 DBL DB Strict Presses → 10 DBL DB Push Press

Strength

Metcon (Weight)

3 SETS

10 SA DB Bench Press (R)

10 SA DB Bench Press (L)

MAX Push-ups or Banded Push-ups

-Rest 2:00 b/t Sets-
Score is weight on the SA Bench

Workout

Metcon (Time)

EVERY 2:00 x 6 SETS

12/10 Cal Bike

10 DB Hang Clean and Press (35/25)
Score is fastest time.

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