CrossFit Coal – CrossFit
Weightlifting
Deadlift (5×5 @ 75% )
Try to shoot for 1:30 – 2:00 rest between sets
Metcon
Metcon (Time)
30-20-10
Deadlifts 155/105
Box Jumps 24/20
After Bash
Metcon (No Measure)
Core Work NFT
4 Rounds
10 GHD (sub to Stick Sit Ups)
20 Hollow Rocks
30 Mason Twists
:45 Superman Hold