12-30 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

3 Rounds

15 Sit-Up/Crunches from this Saturday

10 3-sec Paused Squats

10m Bound

10m Broad Jump

Weightlifting

Back Squat (4×5 @75% – 1:15 Rest)

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

1 Thruster 115/75

1 Chest to Bar Pull Up

2, 2….3,3,…4,4,….