CrossFit Coal – CrossFit
Gymnastics
Metcon (No Measure)
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
Option B:
1:00 Light Row + 12 DB Press
1:00 Light Row + 50′ Bear Crawl
1:00 Light Row + 9 DB Press
1:00 Light Row + 50′ Bear Crawl
1:00 Light Row + 6 DB Press
1:00 Light Row + 50′ Bear Crawl
Metcon
Metcon (Time)
“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches
Dumbbell Pounds – 70/50
Body Armor
Metcon (No Measure)
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings