CrossFit Coal – CrossFit
Weightlifting
Pull-ups (5-5-5-5-5)
Strict or Weighted or Negative
10 min only
Shoulder Press (5-5-5-5-5)
Strict – 10 min only
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Bent over Barbell Rows 95/65
10 Barbell Lunges (front or back rack) 95/65
10 Push Press 95/65