CrossFit Coal – CrossFit

Metcon

Metcon (Time)

“Bane”

For Time:

40 Kipping Handstand Push-ups

20 Ring Muscle-ups

10 Rounds of Macho Man

“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

(185/135)

Accessory – Core Work

Metcon (No Measure)

3 Rounds

25′ Waiter/suitcase walk each arm

10 MB Rainbow Slams

10 Deadbugs

10 V-Ups

30 Sec Hollow Hold

30 Sec Superman Hold