CrossFit Coal – CrossFit
This Saturday there will only be one WOD….8:30am only. Anyone interested can join us at CrossFit Iron Fury (10am) across town for their Grand Opening and a fundraiser for a great cause. I’ve attached a website for more details. Let’s bring a big group over there and welcome them to the area!!
https://fundraise.activeheroes.org/crossfitironfury
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here