CrossFit Coal – CrossFit
Warm-up
(No Measure)
5 Min EMOM
100m Sprints
then:
2 Rounds
10 Ring Rows
10 Close Grip Push Ups
Weightlifting
Paused Front Squat (5-5-5-5)
5 sec pause
Metcon
Metcon (No Measure)
18 Min EMOM
Even Minute: 5 Strict Pull-Ups, 10 Hollow Rocks
Odd Minutes: 5 Dips, 10 V-Ups