CrossFit Coal – CrossFit
Weightlifting
Shoulder Press (6×4)
Alternate between front shoulder press and behind the neck press full lock out between reps.
Super set with
30 seconds Handstand Hold or 20 Tommy Touches
Metcon
Metcon (Time)
4 Rounds
500 m Row
10 Overhead Squats 155/105
OHS are unbroken or 20 burpees