CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Empty Bar Deadlifts
1 Lap Duck Walk
10 Air Squat Jumps (focusing on hip extension)
Weightlifting
Deadlift (5-5-3-3-3)
10 Min Muscle Up Transition/Ring Rows
Metcon
Metcon (Time)
4 Rounds
10 Wall Balls
20 Med Ball Cleans