CrossFit Coal – CrossFit
Warm-up
(No Measure)
10 MIN AMRAP or
3 Rounds
10m High Knees
10m Bounds
10 Good Mornings
10 SDHP (KB)
Immediately after begin working up to your working weight for deadlifts
Weightlifting
Deadlift (4×3 @85% 2:00 Rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Push Ups (Rx+ HSPU)
20 Box Jumps
30 Double Unders