1-11 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

12 Min AMRAP

80M Run

3 Rounds

10 Kettlebell Windmills

10 Inch Worms

10 Squats

10m Bear Crawl

Weightlifting

Shoulder Press (4×3 @85%)

Metcon

Metcon (Time)

21-15-9

Dumbbell Hang Squat Cleans 40/20

Stick Sit-Ups
Rest Exactly 3 Minutes

Metcon (Time)

50 V-Ups