CrossFit Coal – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
4 min AMRAP
400m Run
5 Pullups
10 Pushups
15 Air Squats
Max Power Snatches 115/80
Rest 2 Min Between Each Round
Score is total number of snatches
Accessory Work
Metcon (No Measure)
3 Rounds:
-DB/KB Reverse Lunge to Step Up 6 each leg
-Seated Arnold Press 10
-DB/KB Single Leg RDL 8 each leg
-Single Arm KB Swings 8 each arm
-KB Self Supported Rows
Metcon (No Measure)
For the EXTRA ARM PUMP:
3 Rounds
50 Banded Tricep Extensions
50 Banded Hammer Curls
Go light. Move quick to get the juices flowing