1-25 WOD

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single Straight Leg Lifts (each)

10 Single Leg KB deadlifts (5 each)

10 Goblet Squats

10 Jump Rope

Weightlifting

Shoulder Press (4×6 @70% 1:00 Rest)

Metcon

Lurong 2016 WOD2 (AMRAP – Reps)

13 Min AMRAP

10 Power Cleans

20 Wall Balls

30 Double Unders

L3 – 135/95 20/14 10ft

L2 – 95/65 20/14 to 9ft

L1 – 65/45 MedBall Clean 20/14 Single Unders