5/8 WOD

CrossFit Coal – CrossFit

Metcon

Metcon (Time)

“Waterlogged”

For Time:

1,000 Meter Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 70/50

Box – 30″/24″

Accessory Work

Metcon (No Measure)

Body Armor

4 Giant Sets:

6 Weighted Pull-Ups

12 Barbell Good Mornings

15-21 GHD Sit-Ups

Max Effort L-Sit

Rest 2:00 between efforts.