1-18 WOD

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

10 straight leg raise

10 side to side lunge with pvc

10 banded pass throughs

2 reps of squat clean thruster start with pvc or empty bar

Metcon

Lurong 2016 WOD1 (AMRAP – Reps)

3 Min Max Cal Row

1 Min Rest

3 Min Max Reps Cluster

(L3 155/105, L2 95/65, L1 55/35)

1 Min Rest

3 Min Max Cal Row