10-11 WOD

CrossFit Coal – CrossFit

Weightlifting

Push Jerk (4-4-4-4-4)

Metcon

Metcon (No Measure)

NFT

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Glute Bridges

25 Flutter Kicks

30 Banded Good Mornings

20 Calorie Ski Erg (Time)

Can be done anytime during Weightlifting/Metcon