CrossFit Coal – CrossFit
Weightlifting
Split Jerk (3-3-3..2-2-2-2…1-1-1-1-1)
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
Building to a heavy single for the day.
Metcon
Metcon (Time)
“Jack Squat”
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53