CrossFit Coal – CrossFit
Warm-up
Weightlifting
Bench Press (10-8-6-4-2)
Superset w Ring Dips or Muscle up Transitions
8-8-8-8-8
Metcon
Metcon (AMRAP – Reps)
Tabata Barbell
Tabata 1 – Deadlift 185/125
Tabata 2 -Hang Power Clean 135/95
Tabata 3 – Front Squats 95/65
Tabata 4 – Push Press 75/55
The Tabata interval is 20 seconds work followed by 10 seconds of rest for 8 intervals. Rest one minute between each of the exercises.
Score is total reps from all 32 intervals