CrossFit Coal – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 min AMRAP
10 Double Unders, 1 Bar Muscle Up
20 Double Unders, 2 Bar Muscle Up
30 Double Unders, 3 Bar Muscle Up
etc
Metcon (Time)
For Time:
21-18-15-12-9
Wallballs (20/14)
Pull-ups
Calorie Row
200m Run
Accessory – Core Work
Metcon (No Measure)
3 Rounds:
12 Windmills
12 MB Situps
12 Supermans (Pause 1 sec at top)