10-30 WOD

CrossFit Coal – CrossFit

Weightlifting

Back Squat (10-10-10-10)

Make sure this is 4 working sets of 10. Take time to warm up your Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

12 Alternating DB Snatches 50/35

8 Burpees

4 Bar Muscle Ups