5-2 Wod

CrossFit Coal – CrossFit

Metcon

Metcon (Time)

Conditioning

“Boat Race”

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Accessory Work

Body Armor (A)

3 Sets:

50% of Max Ring Muscle-Ups

50′ Dumbbell Overhead Lunge (changing 25′)

Rest 2:00 between sets.

Body Armor (B)

3 Rounds, Not for Time:

21 GHD Sit-Ups

15 Dumbbell Bench Press

9 Strict CTB Pull-Ups