CrossFit Coal – CrossFit
Warm-up
(No Measure)
5 Min Deck of Cards
Hearts – Lunges
Diamonds – Jumping Jacks
Spades – Push-Ups
Clubs – Reverse Burpees
*All Face Cards = 10
Metcon
Metcon (Time)
Run 800m
50 Wall Balls 20/14
50 Sit-Ups
Run 400m
30 Wall Balls
30 Sit Ups
Run 200m
20 Wall Balls
20 Sit Ups