CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
10 Alt. Elbow to Instep
10 Bootstrappers w/ :03 pause in the bottom
10 Alt. Reverse Lunges
10 Squat Jumps
10 Alt. Elbow Punches
10 Front Rack Kang Squats (PVC or Empty Barbell)
Max Tempo Front Squats (3111) in time remaining…
Strength
Front Squat (5-4-3-4-3-2)
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
100 Double Unders
20 Front Squats (135/95)|(95/65)
100 Double Unders
15 Front Squats (155/105)|(115/75)
In Time Remaining…
AMRAP of…
50 Double Unders
5 Front Squats (185/135)|(135/95)
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…
200 Double Unders
40 Front Squats (135/95)|(95/65)
200 Double Unders
30 Front Squats (155/105)|(115/75)
In Time Remaining…
AMRAP of…
30 Double Unders
3 Front Squats (185/135)|(135/95)
*In ‘Running Clock’ portion, P1 works while P2 rests. Switch as needed to complete the work. For the ‘AMRAP’ portion, partners take turns alternating complete rounds of 30 DU + 3 FS.
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)