12-20 WOD

CrossFit Coal – CrossFit

Metcon

Metcon (Time)

“Joker”

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts 225/155

Metcon (Time)

5 Rounds:

5 Bar Muscle-ups

7 Dumbbell Hang Clean and Jerk, Each Side (50/35)

9 Dumbbell Overhead Squats, Each Side (50/35)

Accessory – Core Work

Metcon (No Measure)

3 Rounds:

12 Windmills

12 MB Sit ups

12 Superman Raises (1 sec hold at top)