CrossFit Coal – CrossFit

Warm-up

(No Measure)

Tabata

4 Rounds Air Squats

4 Rounds Plank Holds

4 Rounds Lunges

Weightlifting

Paused Front Squat (4-4-4-2-2-2)

Metcon

Metcon (Time)

21-15-9

Front Squat 95/65

KB Swings 53/35