4-29 Wod

CrossFit Coal – CrossFit

Weightlifting

Back Squat (2x2x2x2x2x2)

Pausing Back Squat

On the 1:30 x 6 Sets:

2 Pausing Back Squats

5 second pause in the bottom of each rep.

Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

Metcon

Metcon (Time)

Destiny’s Child”

15-12-9:

Power Snatch (115/85)

Box Jump Overs (30″/24″)

… Directly into…

15-12-9:

Overhead Squats (115/85)

Barbell-Facing Burpees