CrossFit Coal – CrossFit
REPEAT OF 1/13 WORKOUT
Warm-up
(No Measure)
3 Rounds
10 Air Squats (3 sec pause)
20 Pass Throughs
30 Double Unders or 30 Jump Ropes
Weightlifting
Back Squat (10-8-6-4-2)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
After Bash
(No Measure)
Tabata
8 Rnds Plank Holds
4 Rnds Each Side Holds