4-30 Wod

CrossFit Coal – CrossFit

Metcon

Bubba Gump (Time)

“Bubba Gump”

800 Meter Run

9 Hang Power Cleans (185/125)

21 Bar-Facing Burpees

800 Meter Run

15 Hang Power Cleans (135/95)

21 Bar-Facing Burpees

800 Meter Run

21 Hang Power Cleans (115/85)

21 Bar-Facing Burpees

Accessory Work

Body Armor

3 Giant Sets:

9 Dumbbell Bench Presses

15 Dumbbell Bent Over Rows (15 per side)

21 Dumbbell Floor Presses

27 Low Banded Rows

Rest 2:00 between efforts.

Rest as needed, followed by 1 Set:

100 Banded Push Downs