CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (7:00 CAP)
5 Sumo Stance Good Mornings
1:00 Bike (increase pace over the 3 rounds)
5 Sumo Stance Air Squats
200m Jog
Strength
Sumo Deadlift (6-6-6-6)
6-6-6-6*
Sumo Deadlift
*Build to a Heavy Weight.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS
20/15 Cal Bike
12 Sumo Deadlift (225/155)|(155/105)
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
KG BB: (100/70)|(70/55)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME*
15/12 Cal Bike
6 Sumo Deadlifts (225/155)|(155/105)
*P1 works through full round while P2 rests. Complete 12 rounds total as a team.
(Score is Time)
KG BB: (100/70)|(70/55)