CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
1 Lap Duck Walk
10 OHS (empty bar or PVC)
10 Snatch Grip behind the neck push press (empty bar or PVC)
Weightlifting
Snatch (6-6-4-2)
Metcon
TABATA!!!
Metcon (AMRAP – Reps)
Front Squats 75/55
*Rest in the bottom of the squat*
Metcon (AMRAP – Reps)
Hollow Rocks
*Rest in Superman position*
If you don’t rest in Superman position for the full 10 second rest period the following reps do not count
Metcon (AMRAP – Reps)
Air Squats
Metcon (AMRAP – Reps)
V-Ups
*Feet must touch hands for rep to count*