CrossFit Coal – CrossFit
Weightlifting
Press Complex (1 Shoulder Press – 2 Push Press – 3 Push Jerk )
Strict Press – Push Press – Push Jerk
15 Min to Find Max of Complex
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP:
7 Burpees
5 Deadlifts 315/205
After Bash
Metcon (No Measure)
Midline Afterbash:
100 Flutterkicks
75 Mtn Climbers
50 Stick Sit-Ups
25 V-Ups