CrossFit Coal – CrossFit
Warm-up
Weightlifting
Behind The Neck Jerk (4-4-4-4)
Press only (no jerk)
Do 2, pause at the top of the second rep for 5 seconds, then do the other 2
Superset w/ Chin-Ups *5 Sec lower
Metcon
Metcon (Time)
4 rounds
6 Hang cleans 115/ 75 rx+ 155/105
12 Front Squats 115/75 rx+ 155/105
24 Stick Sit ups