CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Hollow Rocks
15 Wall Facing Squats
20 Jumping Jacks
Metcon
Metcon (AMRAP – Reps)
10 Min EMOM
Top of Every Min 5 Straight L Raises
Remaining time = Max Sit Ups
Score is Total Sit Ups
Bear Complex (10 Min to Est 1 Rep Max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (AMRAP – Reps)
2 Min Max Double Unders