CrossFit Coal – CrossFit
Warm-up
(No Measure)
4 Rounds:
10 Hollow Rocks
1 Lap Bear Crawl
1 Lap Duck Walk
5 Power Cleans (empty bar)
Gymnastics
Pull-ups (Max Effort)
if you have pull-ups then….
Chest-To-Bar Pull-ups (10-10-10-10)
Metcon
Metcon (Time)
21-15-9
Power Clean 95/65
Wall Balls 20/14