11-9 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

3 Rounds, 10 each

Inchworms

Weighted dislocates

Reverse burpees

Weightlifting

Bradford Press (6-6-6-6-6)

*In between sets, 6 wide grip strict pull-ups

Metcon

Metcon (Time)

30-20-10

Medball push ups

On the med ball sit ups