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