CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
15 Hollow Rocks
10 3-sec Paused Squats
10m Bound
10m Broad Jump
10 m Lunge with a twist
Weightlifting
Back Squat (4×4 @80% – 1:30 Rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 Knees to Elbows
20 Front Squats 135/95
25 Russian KB Swings 53/35