CrossFit Coal – CrossFit
Weightlifting
Power Clean + Hang Clean + Front Squat + Jerk (25 min to find heavy single)
Hang Clean can be power or squat
Jerk can be power or split.
Metcon
Metcon (AMRAP – Reps)
4 min AMRAP
3 Rounds
35 Double Unders
25′ DB Lunge
4 Burpee Box Overs
If you complete the 3 rounds before the 4 minutes expires then continue another 4 min and add 2 burpee box overs and do the 3 rounds again.
IE: 3 Rounds
35 DU
25′ Lunge
6 BBO
Continue cycle until you can’t complete in the 4 minutes.