CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 Rounds
5 Wall Walks
Lap of Crab Walks
30 Second Plank
Weightlifting
Behind The Neck Jerk (5-5-5-5)
Behind the Neck Push Press…no Jerk movement (second knee bend)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 minute max reps sit ups
1 minute rest
1 minute max reps burpees
1 minute rest
1 minute max reps kettlebell swings 53/35
1 minute rest