CrossFit Coal – CrossFit
Weightlifting
Box Back Squat Clusters (4 sets of 2/2/2/2 @ 80%)
Box height should be right below parallel. Do 2 reps then rest 10-12sec and complete another 2 then repeat two more times. That is one set.
Try not to rock on the box to create momentum to stand back up. Also, don’t just barely touch the box with your butt and stand back up. Fully sit on the box before standing.
Metcon
Metcon (Time)
5 rounds for time:
10 snatches 95/65
10 box overs 24″/20″
12min time cap
Rx+ 115/75 30″/24″