CrossFit Coal – CrossFit
Metcon
Metcon (No Measure)
16 min EMOM
Minute 1 – 15/12 Calorie row/bike/ski
Minute 2 – 40 Double-Unders
Minute 3 – 12/9 Calorie row/bike/ski
Minute 4 – 5 Front Squats
Set #1 – 65% of estimated 1RM
Set #2 – 67%
Set #3 & #4 – 69-75%
Metcon (Time)
4 Rounds
400m Run
25′ Front Rack Lunge (two KB or DB) 53/35
8 Squat Cleans (175/115)
15 min time cap