CrossFit Coal – CrossFit
DON’T FORGET TO SIGN UP FOR MURPH IF YOU HAVEN’T ALREADY!! GOING TO BE A GREAT DAY HONORING A HERO!
Warm-up
(No Measure)
3 Rounds
10 Lunges (really focus on stretching out)
1 Lap Duck Walk
10 Speed Skaters
Weightlifting
Front Rack Lunge (8-8-8-8)
Metcon
Metcon (Time)
4 Rounds
200m Run
40 Squats
15 Wall Balls
Morning WODs:
It may be colder than it has been in the morning, just a heads up in case you want to bring a hoody or warmer clothes to run in.