CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Speed Skaters
10 Inch Worms
10 Reverse Burpees
Weightlifting
Press Complex (6-6-6-6)
Strict Press – Push Press – Push Jerk
2 Strict Press, 2 Push Press, 2 Push Jerk = 1 Set of 6
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Toes to Bar
20 Sit-Ups
30 Mountain Climbers