CrossFit Coal – CrossFit
Weightlifting
Shoulder Press (5×5 at 75-80%)
Superset with
10 feet in the rings Push ups
10 DB Lateral shoulder raises
Metcon
Metcon (AMRAP – Reps)
7 2 min rounds
20/15 cal row
max reps pull ups in remaining time
No rest between rounds. Score is number of pull ups