CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
10 Scap Push-Ups
5/5 Upright Rows
5/5 Arnold Press
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows (35/20)|(20/15)
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows
(Score is Rounds + Reps)