CrossFit Coal – CrossFit
Weightlifting
Push Jerk (6-5-4-3-2)
2 second pause in “dip” position, focus on speed, full hip extension, and getting under the bar
Metcon
Metcon (AMRAP – Reps)
EMOM for 12 Min
Even: 15 Wall Balls
Odd: 10/7 Cal Row
Rest 1 Min then
Max Box Jumps in 2 min
30/24