CrossFit Coal – CrossFit

Weightlifting

Bench Press (5X5)

75-80% of your max for all 5 sets

Weightlifting

Metcon (Time)

USAFF Test 4

BODYWEIGHT SKILL

12 Strict Deficit HSPU 5/3 in

35 Double Unders

9 SDHSPU

35 Double Unders

6 SDHSPU

35 Double Unders

3 SDHSPU

35 Double Unders
10 Min Cap

After Bash

Metcon (Time)

USAFF Test 1

AEROBIC CAPACITY

For time:

Run 400

Rest 1 min

Run 400

Rest 1 min

Run 400

Rest 1 min

Run 400
12 min CAP