6-1 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

30 Strict Press (empty bar or PVC)

30 Push Ups

60 Jumping Jacks

*In between each movement get 4 Spiderman Lunges for stretching each leg

Weightlifting

Shoulder to Overhead — You will only be scoring one of the following three movements

Push Press (5-3-1)

Push Jerk (5-3-1)

Split Jerk (5-3-1)

Metcon

Metcon (Time)

21-18-15-12-9

Hang Cleans 135/95 (Rx+ 155/115)

Bar Over Burpees