CrossFit Coal – CrossFit

Metcon

Metcon (Time)

30 Power Snatches 135/95

1 Mile Run

into

30-20-10

KB Swings 53/35

Thrusters (75/55)

Weightlifting

Deadlift (9 sets of 3)

3 sets at 70%

3 sets at 75%

3 sets at 80%

15 Situps after each set