CrossFit Coal – CrossFit

Weightlifting

Back Squat (Every 3 Min on the Min)

On the 0: 10 Reps @ 70%

On the 3: 8 Reps @ 75%

On the 6: 6 Reps @ 80%

On the 9: 4 Reps @ 85%

On the 12: 2 Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Handstand Push-ups

9 Front Squats (155/105)

12 Pull-ups