11-16 WOD

CrossFit Coal – NRCTC Class

Warm-up

(No Measure)

3 Rounds, 10 each

Parallette pass throughs

Good mornings

Slow Squats

Lunge with a twist

Weightlifting

Hang Clean (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50 Sit ups

40 Lunges

30 KB 53/35

20 Push Ups

10 Box Jumps