CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 rounds
10 3-Direction Leg Swings
10 Down dog/Up dog
10 Clean Pulls PVC or empty bar
Weightlifting
Clean (3-3-3-3)
Squat preferred | Power if still learning the technique
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 minutes
10 Front squats 155/105
20 Hollow Rocks