4-6 WOD

CrossFit Coal – CrossFit

Weightlifting

Go through Burgener — after warmup — to work technique in snatch and drops before starting the complex

COED 2016 Complex (20-25 min to find heavy complex)

1 Power Snatch

2 OHS

1 Hang Squat Snatch

Metcon

Metcon (No Measure)

“Cool Down” Metcon:

3 Rounds

60 Double Unders

20 Stick SitUps