1-12 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

Dynamic Warm-Up (3 Rounds)

10 Lunges w/ Twist

500m Row OR .50m Ride

10 Paralette Pass Throughs

Metcon

Metcon (Time)

3 Rounds for Time

Rx+ #155/105

Rx #135/85

15 Deadlifts

12 Hang Cleans

9 Front Squats

6 Push Press/Jerks
You will use one bar for all movements, scale/modify according

After Bash

(No Measure)

100 Double Unders OR

50 DU Attempts OR

50 Paralette Jumps