CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
50’ Shuttle Run
8 MedBall Lunges
6 MedBall G2OH
-Rest 1:00-
AMRAP x 3 MINUTES
7 Single Ring Ring Rows
6 Kip Swings
5 Wall Ball Thrusters
Strength
Back Squat (6-4-4-2*)
*Build to a Moderate-Heavy 2-Rep.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups
*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.
(Score is Rounds + Reps)
WB KG: (9/6)|(6/5)