CrossFit Coal – CrossFit

Weightlifting

Hang Snatch + Snatch Balance + Snatch (20 min to find a heavy single)

Both snatches can be power or squat

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

8 Power Clean 95/65

8 Chest to Bar

8 Shoulder to Overhead 95/65

8 Toes to Bar

If you finish 5 rounds of the above workout then move to:

8 Thrusters 95/65

4 Bar Muscle Ups