5-11 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Air Squat Jumps

10 Side Lunges

10 Down Dog Kicks

10 Skaters

Weightlifting

Back Squat (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 OH Lunges 45/25

10 Burpees to the plate

10 Calf Raises on the plate

After Bash

Metcon (No Measure)

10 Min EMOM

100m Sprints