4-28 WOD

CrossFit Coal – CrossFit

Warm-up

Weightlifting

Front Rack Lunge (8-8-6-6-4-4)

Step back Lunges

Metcon

Metcon (Time)

5 Rounds

10 DB Thrusters 25/15s

20 M OH DB Lunges

10 DB Box Step Ups

20 M OH DB Carry

5 burpees if you put the dumbbells down