IT’S FRIDAYYYYY

CrossFit Coal – CrossFit

Warm-up

(No Measure)

Lunges

V ups

Bear Crawls

Weightlifting

Renegade Row (10-10-10-10-10)

http://youtu.be/x32QAN5cufA

In case anyone wants to check them out ahead of time.

Metcon

Metcon (Time)

3 Rounds

15 Plate Get Ups ; )

30 Alternating Shoulder Squats