11-13 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

Run 400

15 squats

15 hip extensions

15 situps

15 pushups

15 ring rows

30 sec handstand hold

Metcon

Metcon (Time)

5 rounds

50 Double Unders or Parrallette Jumps

40 Squats

30 Sit Ups

20 Push Ups

10 Toes 2 Bar