CrossFit Coal – NRCTC Class

Weightlifting

Push Press (21-15-9)

Push press have to be unbroken. Superset w/ Pull Ups as difficult as possible in as few sets as possible

Metcon

Metcon (Time)

For time:

Run 800m

10 Thrusters 135/95

Run 400m

15 Thrusters 95/65

Run 200m

20 Thrusters 75/45

Run 100m

25 Thrusters 45/35

If the bar touches the floor any time other than between sets = 5 burpees