3-14 WOD

CrossFit Coal – NRCTC Class

Warm-up

Weightlifting

Thruster (5-5-3-3-1-1)

15 Min to perform weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 overhead lunges 45/25

10 burpees to plate

20 overhead lunges 45/25

20 kb swings 53/35