CrossFit Coal – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
5 Squat Cleans (185/135)
“Cindy”
5 Pullups
10 Pushups
15 Air Squats
Total reps per round:
Guys – 56 reps
Girls – 50 reps
Metcon (Time)
For Time:
150 Double Unders
75 Thrusters (75/55)
150 Double Unders
Accessory Work
Metcon (No Measure)
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-Aparts