CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
:30 Bike
4 Hang Muscle Cleans
4 Alt. Elbow Punches
4 Dip + Jump + Land (BW)
:30 Hollow Hold
Strength
Hang Power Clean (4-3-3-2-2*)
4-3-3-2-2*
Hang Power Clean
*Build to a Moderate-Heavy weight.
(Score is Weight)
Workout
“HEARTBREAKER” (4 Rounds for time)
4 SETS
21/16 Cal Bike
15 V-Ups
9 Hang Power Cleans (135/95)|(96/65)
1:00 Unbroken Wall Sit
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
40/30 Cal Bike
30 V-Ups
20 Hang Power Cleans (135/95)|(95/65)
1:00 Unbroken Wall Sit
*P1 works while P2 rests. Split work as needed. P1 + P2 complete Wall Sit together.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)