Announcements
Exciting News!
We have decided to add a bonus wod to Saturday’s Barbells for Boobs event. After the heats of Grace are finished, we will have a Lift Off. You will get three attempts to reach your max clean and jerk while we all cheer you on.
CrossFit Coal – CrossFit
Weightlifting
Push Press (6×2 )
Build up to 90% of your 1RM then do 6 sets at that weight.
Metcon
Metcon (Time)
21-15-9
DB Squat Clean Thrusters 50/35
Pull Ups