CrossFit Coal – CrossFit
Weightlifting
12 Min EMOM
ODD: Front Squat (ODD MIN: 1 REPS)
72% of 1RM Front Squat
EVEN: Back Squat (EVEN MIN: 3 Reps)
72% of 1RM Front Squat
Metcon
The row was originally programmed as a RUN, living in WV…..we assumed you’d rather Row (for the 3rd day in a row) rather than run in the cold : )
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
5 Round Buy-In:
200 Meter Row
10 Overhead Squats (95/65)
In Time Remaining…
Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats
You only score the C2B, HSPU, Squat Rounds.