6-23 WOD

CrossFit Coal – CrossFit

Warm-up

(No Measure)

3 rounds

10 spiderman lunges

10 Russian kb swings

10 jack knifes

Gymnastics

15 Min Skill/Progression work on:

Dips

HSPU

Work on finding the progression you will use during the workout honoring “JT” Jeff Taylor for this weekend’s hero WOD

Metcon

Metcon (Time)

21-15-9

Kettlebell swings 53/35#

Lunges (each leg)

Then

15-12-9

Pull ups

Toes 2 Bar