12-8 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

Weighted hip extensions

Partner reverse med ball throw

Foot drills for jerk

Weightlifting

Shankle Complex (1 every 2 Min for 18 Min)

3 Clean Pulls w/ Shrug

1 Hang Squat Clean

2 Jerks

Metcon

Metcon (AMRAP – Reps)

4 minute AMRAP

4 power cleans 155/105

7 toes 2 bar

Rest 2 minutes

4 minute AMRAP

4 Hang cleans 135/95

7 knees 2 elbows