CrossFit Coal – CrossFit
Weightlifting
Back Squat (3-3-3-3-3-3)
Superset with 20 plyo lunges
Metcon
Metcon (Time)
25 Min Cap
100 Pull Ups
50 Burpees
25 Ground 2 Overhead 135/95
Work on first minute, rest on min 2, work on 3rd min, rest on 4th…….