1-17 WOD

CrossFit Coal – NRCTC Class

Weightlifting

Bench Press (5×5)

5 Paralette Push Ups

5 Ring Push Ups

5 Seated DB Press (each arm) between sets

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad Format

3 rounds

1 min work at each of the 5 stations 1 min rest between rounds

Slam balls 40/20

SDLHP 95/65

Deficit Push ups 45s/25s

OH Lunges 95/65

Double Unders