CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
30 Sec Banded Hip Stretch
30 Sec Wall Sit
10 Scapula Pull Ups/ Kip Swings
10 PVC OHS *Facing the wall
Weightlifting
Snatch Balance (8-6-4-2)
Metcon
Metcon (Time)
3 rounds
10 Hang cleans 155/105
10 chest 2 bar pull ups
10 bar over burpees