Saturday

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Sumo Deadlifts

5/5 Moose Antlers

10 Alt. Step-Ups

5/5 Zottman Curls

Immediately into ..

2 ROUNDS

5 DB Suitcase Deadlifts

5 Push-Up to Pike Position

10 Alt. Lunges

5/5 Single Arm DB Push Press w/:02 pause overhead

Workout

Metcon (Time)

12 SETS

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

-Rest :30 b/t Sets-

(Score is Total Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

*P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY*

12 Weighted Arm Haulers

12 Bent Over DB Reverse Flyes

12 DB Front Raises

12/12 KB Side Bends

-Rest As Needed b/t Sets-

*Keep weight Light.

(Score is Weight)