CrossFit Coal – CrossFit
Weightlifting
Power Clean + Front Squat + Jerk + Behind the Neck Jerk (20 min to fins heavy single)
Jerks can be split or push
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Deadlifts (225/155)
10 KB Swings (53/35)
10 HSPU