CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 rds
10 each leg single leg Deadlift
10 hip thrusts
10 plate chest press
Weightlifting
Floor Press (10-10-10-10)
Metcon
Metcon (Time)
30-20-10
Deadlifts 185/135
Push ups
Full sit ups
Full Sit Ups** no ab mat, start from flat arms above head, legs flat reach and touch toes