CrossFit Coal – CrossFit
Warm-up
(No Measure)
1 Minute Each
Bear Crawls
Crab Walks
Handstand Holds/Wall Walks
Weightlifting
Shoulder Press (5-5-5-5)
*Behind the neck
Metcon
Metcon (Time)
30-25-20-15-10-5
Virtual Shoveling Bar 90/70
Push Ups