1/7 WOD

CrossFit Coal – CrossFit

Metcon

Metcon (Time)

For Time:

100 Double Unders

12 Bar Muscle Ups

6 HSPU

100 Double Unders

8 Bar Muscle Ups

4 HSPU

100 Double Unders

4 Bar Muscle Ups

2 HSPU

into…

9 Clean & Jerks (135/95)

7 Clean & Jerks (155/105)

5 Clean & Jerks (185/135)

3 Clean & Jerks (205/145)

1 Clean & Jerk (225/155)

Accessory Work

Metcon (No Measure)

“Body Armor”

3×8 Stiff Legged Deadlift

3×12 Barbell Bent Over Row – 3×12

3×16 Front Rack Reverse Lunges (8 Each Leg)

3×20 Weighted AbMat Sit-Ups

Accessory – Core Work

Metcon (No Measure)

3 rounds

90 sec rest between each rd

One Arm Plank 30 secs (15 sec each arm)

One Leg Plank 30 secs (15 sec each arm)

Hollow Hold Flutter Kicks 30 secs
Try to never come out of the plank for the first part.