CrossFit Coal – CrossFit

Weightlifting

Bear Complex (7-6-5-4-3-2-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP:

2 OHS 115/85

2 HSPU

then 4/4, 6/6, 8/8,…
Ascend by 2 reps every round