CrossFit Coal – CrossFit
Weightlifting
Metcon (Weight)
10 min EMOM
Every 2 min
Power clean
Push jerk
Front squat
Hang squat clean
Split jerk
Twice each round
No dropping the bar
Metcon
Metcon (AMRAP – Reps)
30 minutes
Work Alternating Minutes
10 Wallballs
Remainder of Minute:Row for calories
Score is total Calories rowed