CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
3:00 Bike or Row (EZ-Moderate)
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Alt. Calf Stretch
20 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretch
10 Alt. Elbow Punches (Front Rack)
10 Alt. Elbow Punches (Back Rack)
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex:
1 Hang Clean Pull
+
1 Hang Muscle Clean
+
1 Hang Power Clean
(Score is Weight)
Workout
PICK YOUR POISON (Time)
5 ROUNDS FOR TIME
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders
(Score is Time)
BB KG: (60/42.5)|(42.5/30)
Or…
5 ROUNDS FOR TIME
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders
(Score is Time)
BB KG: (85/60)|(60/42.5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
10 ROUNDS FOR TIME*
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders
(Score is Time)
BB KG: (60/42.5)|(42.5/30)
Or…
10 ROUNDS FOR TIME*
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders
(Score is Time)
BB KG: (85/60)|(60/42.5)
*P1 performs a full round while P2 performs Max Cal Bike. Teams complete 10 Rounds total (5 rounds each athlete). The score will be Time to complete the 10 Rounds minus Cals (as seconds).