CrossFit Coal – CrossFit
Weightlifting
Back Squat (3x1x3x1x3x1)
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%
Front Rack Lunge (2×12)
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.
Body Armor
Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips