CrossFit Coal – NC45


Warm-up (No Measure)


10 Lunges → Step-ups

8 KB Deadlifts

6 Goblet Squats

4 Tempo Ring Rows


Metcon (No Measure)


MIN 1 – :40 Weighted Hollow Body Flutter Kicks

MIN 2 – :40 Plank DB Slides

MIN 3 – :40 Mountain Climbers


Metcon (AMRAP – Rounds and Reps)


20 Jumping Pull-ups

10 Up-Downs

20 Step-ups (24/20)

10 DB Front Squats (35/25)

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