1-25 WOD

CrossFit Coal – NRCTC Class

Weightlifting

High-Hang Snatch (15×3)

15 minEMOM

3 reps each min

Do not have to be connected but do have to come from the high hang

Work for Full Snatch if possible

Metcon

Metcon (Time)

5-4-3-2-1

G2OH 135/95

Pull Ups

Ring Push Ups

5 min Cap
RX+

5-4-3-2-1

G2OH 185/125

Ring Muscle Ups

5 min Cap