CrossFit Coal – CrossFit
Weightlifting
Clean & Jerk Complex (25 Min to find heavy single)
High Hang Clean
Low Hang Clean
Clean from the floor
Push Jerk
– High hang is from the pocket
– Low hang is between the pocket and above the knee
– Cleans can be squat or power
Metcon
Metcon (AMRAP – Reps)
8 min AMRAP
10 air squats
10 pullups
200 m run
REST 2 min
8 min AMRAP
10 Goblet Squats (53/35)
10 Chest to Bar
200 m KB Hug Carry (53/35)
Runs count as 1