CrossFit Coal – CrossFit
Weightlifting
Power Snatch Complex (7 sets of 1 each)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
low hang is below the knee, right above mid-shin
Metcon
Metcon (No Measure)
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike/Row/Ski
9 Barbell-Facing Burpees
6 Power Snatches (135/95)