CrossFit Coal – CrossFit
Weightlifting
Bench Press (12 Min to Find a Heavy Single)
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box