CrossFit Coal – CrossFit

Don’t forget new WOD times starting today:
5,6,8,11am ; 4:30,5:30,6:30pm

Warm-up

(No Measure)

Tabata (6 Rounds Each)

Bottom of squat

Hollow/Superman on Bars

Down dog/up dog

Weightlifting

Bear Complex (7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

3 Min (continuous clock)

1st Min – Hang Cleans

2nd Min – Push Press

3rd Min – Front Squats

95/65#