CrossFit Coal – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

50 Double Unders

10 Snatches 95/65

10 Pull-ups
10 MIN CAP

REST 3 Min

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle Ups
REST 5 Min

Weightlifting

Clean and Jerk (15 Min find 1 Rep Max)

C&J is after the wods;