11/8 WOD

CrossFit Coal – CrossFit

Weightlifting

Stamina Squatting

EOMOM 12 min (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Both squats are at 70% of 1RM Front Squat
Same weight for both lifts so for example:

IF 1RM Front Squat is 200lbs

Do the EOMOM at 70% of 200 so at 140lbs

Metcon

Metcon (Time)

3 Rounds

500m Row

10 Bar Muscle Ups

21 Burpee Box Jump Overs (24″/20″)
15 min cap