CrossFit Coal – NRCTC Class

Warm-up

(No Measure)

3 Rounds

10 Push Ups

20 Jumping Jacks

10m Duck Walk

Weightlifting

Bench Press (4-4-4-4-4)

Metcon

Metcon (Time)

21-15-9

Box Jumps

Wall balls 20/14

Rest 4 minutes

15-12-9-6-3

Box Jumps

Wallballs 20/14

After Bash

Metcon (No Measure)

10 Min Death By 10m

Starting @ 5

*Time and Weather permitting