CrossFit Coal – CrossFit
Warm-up
Weightlifting
Bench Press (4×4 @80%)
Try to rest only for 1:30 between rounds
Metcon
Metcon (AMRAP – Reps)
Tabata
8 Rounds Each,
2 Full Tabata Rounds between movements
Wall Balls 20/14
Row for Calories
Stick Sit-Ups