2 x Down and Back
High Knees
Butt kickers
High toe touch
Lunge with twist
Karoke
Stabilizer:
100 two count scissors
Strength:
EMOM 15 minutes
3 back squats at 75% of 1 rep max
Metcon:
- 4 Rounds for Time
- 29 Kettlebell Swings (1.5/1 pood)
- 29 Sit-Ups
- 29 Box Jumps (24/20 in)
- 29 Knees-to-Elbows
- 29 Burpees
This workout, created by CrossFit Coal in Mabscott, WV is a tribute to the 29 coal miners who died in what is known as the 'Upper Big Branch Mine disaster' on April 5, 2010. The accident was the most deadly of its kind in the United States since 1970. Roughly 1,000 feet (300 m) underground at Massey Energy's Upper Big Branch coal mine, 29 out of 31 miners at the site were killed in a coal dust explosion.
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