CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 rds
Run/Row 200
1 Lap Duck Walk
1 Lap Bear Crawl
——————————-
1 Rd Burgerner w/u
*Down & Pull
*Down, Pull, then Elbows High n Outside
*Muscle Snatch
*Snatch Drop 2″,4″, and 6″
Weightlifting
Squat Clean Thruster (5-3-3-1)
Metcon
Metcon (Time)
100 double unders
50 box jumps 24/20″
50 wall balls 20/14#
Can partition them up any way you like
After Bash
Metcon (No Measure)
4 Rounds
1 Minute Plank
*Rest in between rounds as needed