6-4 WOD

CrossFit Coal – CrossFit

Weightlifting

Push Jerk (2-2-2-2-2 then 1-1-1-1-1)

5 Sets of 2:

Pausing Push Jerk

*1s Pause in Dip, and Catch

… Followed by:

5 Sets of 1:

Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

“Bel Air”

AMRAP 15:

40 Double-Unders

20 Dumbbell Hang CJ (50/35)

40 Double-Unders

20/15 Calorie Row