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