7-21 WOD

CrossFit Coal – CrossFit

Warm-up

Gymnastics

15 Skill Work Toes 2 Bar

If proficient:

1 Strict T2b

1 Knee to Elbow

1 T2b w/5 sec lower

2,2,2….3,3,3…etc

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

3,6,9,12,15……

Toes 2 Bar

Box Jumps 24/20

Metcon (No Measure)

AFTERBASH:

Bench Squat Explosive Jump

w/KB in Goblet Position

10-10-10