CrossFit Coal – NC30


Warm-up (No Measure)


5 Push Up to Down Dog

5 DB Strict Press

5 DB Front Squats

5 DB Bent Over Row

15 Single Unders → Double Unders


Metcon (AMRAP – Rounds and Reps)


4 DB Thrusters

8 Ring Rows

12 V-Ups

16 Double-Unders

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