1-5 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

4 Rounds

10 Good Mornings

10m High Knees

10m Butt Kicks

10 Straight Leg, toe touching sit ups

5 Weighted Deadlifts (can work up each time)

Weightlifting

Deadlift (4 x 4 @ 80% 1:30 REST)

Metcon

Metcon (Time)

10-8-6-4-2-2-4-6-8-10

Deadlifts 225/155

Pullups

Rx+

10-8-6-4-2-2-4-6-8-10

Deadlifts 275/185

5-4-3-2-1-1-2-3-4-5

Muscle ups