CrossFit Coal – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges → Step-ups

8 KB Deadlifts

6 Goblet Squats

4 Tempo Ring Rows

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Weighted Hollow Body Flutter Kicks

MIN 2 – :40 Plank DB Slides

MIN 3 – :40 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Jumping Pull-ups

10 Up-Downs

20 Step-ups (24/20)

10 DB Front Squats (35/25)

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