CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Overhead Squats
10 Kip Swings on the Bars
20m Sprint
10m Jump Skips
Weightlifting
Snatch Balance (5-5-4-4-4)
OR
Behind The Neck Jerk (5-5-4-4-4)
Metcon
Metcon (Time)
21-15-9
Wallballs
Pullups
40 meter plate (45/25) pinch carry between each round. End with the plate carry