1-30 WOD

CrossFit Coal – CrossFit

Weightlifting

Bench Press (3-3-3-3-3-3)

Superset with Bent Over Rows

Should be around 85% of max for all lifts

Metcon

Metcon (Time)

21-15-9

Strict Press 95/65

Strict Pull Ups

Rx+ 115/75

L Pull Ups

After Bash

Metcon (No Measure)

5 Rounds – NFT

10 Heavy Russian KB

20 Mtn Climbers