4-6 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

Tabata 15 Rounds

5x Air Squats

5x Bear Crawl/Crab Walk

5x Calf Raises

Weightlifting

Renegade Row (8-8-8-8)

In between sets do

Clapping Push Ups

8-8-8-8

*Mod* Regular very STRICT push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

7 Front Squats 95/65

21 Double Unders
Rx+ = 7 Overhead Squats 95/65