CrossFit Coal – CrossFit
Warm-up
(No Measure)
Weighted Good Mornings 3×10
Russian Kettlebells 3×20
Supersets with 60 seconds rest between
Weightlifting
Snatch Grip Deadlift (8-8-8-8-8)
From Deficit
Metcon
Metcon (Weight)
Festivus (Oct 2015) WOD 2
0-30 seconds MAX Deadlifts reps
:30-2:00 Rest (load stays the same)
2:00-2:30 Max deadlifts reps
2:30-4:00 Rest (load stays the same)
4:00-4:30 Max deadlifts reps
Score is Total Weight Moved
LBS x Amount of Reps Completed
Athlete gets to chose the weight they use