CrossFit Coal – CrossFit

Weightlifting

Push Press (6x6x6x6)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Rear End”

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks (185/135)

Accessory Work

Metcon (No Measure)

Body Armor (A)

3 Giant Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

Rest 1:30 between sets.

Body Armor (B)

Accumulate 1:30 in an L-Sit

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