CrossFit Coal – CrossFit
Weightlifting
Back Squat (Work up to 55-60% and then 1×20)
Breathe 3 times after each rep after the 10th rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 med ball hops 30/20
10 m med ball hug lunge
10 med ball cleans
10 m med ball oh lunge