CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
50 Jump Rope Singles
10 Good Mornings (Bands or Bar)
20m Broad Jump
200m Row
Weightlifting
Deadlift (6-6-6-6)
4×6 @ 70% of Max Set during CFTotal
1 Min Rest in between sets
Metcon
Metcon (Time)
6 Rounds
5 Deadlifts 275/185
40 Lateral Jumps over the bar
Rx+ Available, see a coach/whiteboard for weights