CrossFit Coal – CrossFit
Warm-up
(No Measure)
5 Min Warm Up each Station
Deadlift:
5 Deadlifts (50-65% of Current Max)
8 Good Mornings
5 Reverse Burpees
Back Squat
5 Back Squat (50-65%)
8 Paused Air Squats
5 Off-the-Box Depth Jumps
Strict Press
5 Strict Press (50-65%)
8 Pass Throughs
5 Push Ups
Weightlifting
The CrossFit Total (Total Weight)
3 Attempts on Each
15 Min on Each