CrossFit Coal – NCGO

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15-20 Fast Air Squats

MIN 2 – 10-12 Slow DB Front Squats

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

2:00 Lunge (R) + Lunge (L) + Squat*

2:00 Cardio Choice

-Rest 1:00-

4 SETS FOR MAX REPS

1:00 DB Thruster

1:00 Cardio Choice

*Lunge + Lunge + Squat can be done with or without a DB.

(Score is Reps)

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