3-11 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

3 rds

10 hip lifts with plate

10 good mornings with plate

10 around the world with plate

Weightlifting

Behind The Neck Jerk (5-5-5-5)

Metcon

Metcon (Time)

4 rounds

25 wall balls

25 kettlebells high pulls