5-20 WOD

CrossFit Coal – CrossFit

Weightlifting

Tempo Back Squat (1-1-1-1-1-1-1)

7 Sets of 1 Tempo Squat*

*7s down, 3s pause in bottom.

Squat Therapy

2 Sets: :30-:60s Back Squat Hold (135/95)

Metcon

Metcon (Time)

“Wall Street”

3 Rounds:

800m Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14) *Females to a 9′ Target