CrossFit Coal – CrossFit
Warm-up
Weightlifting
Push Press (10-9-6-4-2)
Get with people close to your weight, work this in “conga line style” with little rest between sets
Metcon
Metcon (No Measure)
NFT
4 rounds
50 Butterfly Situps
40 Mason Twists
30 Back Extensions on a Wall Ball
20 Hollow rocks
10 Hanging L Raises