CrossFit Coal – CrossFit

Weightlifting

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Front Squat (Odd Minutes: 3 Front Squats)

Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Back Squat (Even Minutes: 6 Back Squats)

Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (AMRAP – Reps)

AMRAP 8:

AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders