CrossFit Coal – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

Tempo Squats

3 sec down

3 sec hold

3 sec up

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon

7 Min AMRAP

25 Double-Unders

5 Burpee Bar Muscle-ups