1/24 WOD

CrossFit Coal – CrossFit

Metcon

Metcon (AMRAP – Reps)

Gymnastic Conditioning

Ascending Ladder for 5 Minutes:

1 Devils Press (50’s/35’s), 1 Bar Muscle-Up

2 Devils Press (50’s/35’s), 2 Bar Muscle-Up

3 Devils Press (50’s/35’s), 3 Bar Muscle-Up

Metcon

Metcon (Time)

“Road Rash”

5 Rounds

5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)

5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-Ups

15/12 Calorie Row
25 Min Cap