CrossFit Coal – CrossFit
Metcon
Metcon (No Measure)
3 Rounds:
1:30 Row
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups
Then…
3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Row
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Row
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches