CrossFit Coal – CrossFit
Warm-up
(No Measure)
2 rounds
5 strict pullups or jump pullups with a negative
10 each side lunges
15 jump jacks
20 air squats
After Finished 30 Squat Snatch with PVC
Weightlifting
Clean (3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute Amrap
5 box jumps 24/20 (Rx+ 30/24)
10 KB high pulls 53/35 (Rx+ 70/53)
20 Double Unders