CrossFit Coal – CrossFit
Weightlifting
Back Squat (3-3-3-3-3)
5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Metcon
Metcon (Time)
“Run and Gun”
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)