Friday

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Crossbody Mountain Climbers

15 Slam Balls

10 PVC Passthrus

10 Scap Pull-Ups*

5 Burpees

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

8 Power Snatch (95/65)|(65/45)

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

4 Power Snatch (135/95)|(95/65)

8 Toes to Bar

(Score is Rounds + Reps)

KG BB1:(42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)