CrossFit Coal – CrossFit

Weightlifting

Push Jerk (4-4-2-2-2)

Work off of weight from last week’s Jerk single

4 reps ~ 80-85%

2 rep ~ 90%+

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

7 x Clean & Jerk (135/95)

50 x Double Under

5 x Ring Muscle Up
Scaling Option:

7 C&J

50 Singles

5 Pull-Ups

5 Dips

After Bash

NFT – Accumulate 75 Hollow Rocks