CrossFit Coal – NRCTC Class

Warm-up

(No Measure)

3 Rounds

10 Air Squat Jumps

10 Spiderman Lunges

10 Leg Swings (5 each leg)

Weightlifting

Back Squat – 2 Reverse Lunges (6 sets)

Metcon

Metcon (Time)

150 Med Ball Cleans 20/14#

*Every time a minute rolls over, stop and do 7 push-ups