CrossFit Coal – CrossFit
Weightlifting
Front Squat (5-5-5-5-5)
Tempo Squats:
3 Seconds Down
3 Second Hold
3 Second Rise
Metcon
Metcon (Time)
50 KB 53/35
40 sit ups
30 Goblet squats 53/35
20 T2B
10 burpee box jumps
Rest 2 min
10 burpee box jumps
20 T2B
30 Goblet squats
40 sit ups
50 kb