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
Evil 8 (6-5-4-3-2-1 Reps Rest 90 Sec between each set)
Deadlift
Romanian Deadlift
Bentover Row
Hang Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Metcon
Metcon (Time)
10-8-6-4-2
Sumo DL 205/135
Hand over Hand Sled Pull up the ramp after each set
5 Min Cap