CrossFit Coal – CrossFit
Weightlifting
Beer City Beatdown Complex (15 min to find max)
3 Power Cleans + 3 Front Squats + 3 Push Press
You can squat clean the tranistion rep from PC to FS; also, thruster transition rep from FS to PP
Metcon
Metcon (Time)
4 Rounds for time:
400 m run
15 right arm KB snatches (53/35)
15 left arm KB snatches (53/35)
You can swing the snatches; they do not have to come from the ground every rep.