CrossFit Coal – CrossFit

Weightlifting

Comptrain Clean Complex

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean
Barbell Cycling

On the 0:00 – Clean Complex @ 45%

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%

Metcon

Metcon (Time)

“Breaking Bad”

5 Rounds:

200 Meter Run

2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Accessory Work

Body Armor

3×8 Tempo Dumbbell Push Presses

3×8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold