CrossFit Coal – NRCTC Class
Warm-up
Weightlifting
Shoulder Press (4×5 @75% – 1:15 Rest)
Metcon
Metcon (No Measure)
EMOM
1. 10 calorie row
2. 5 manmakers
3. 5 Plate hop burpees
4. 20 single leg parrallette hops
5. 10 KB Snatches
6. 10 Hanging L raises