CrossFit Coal – CrossFit
Metcon
Metcon (AMRAP – Reps)
“BFF”
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings
Wallballs *Females 9′ Target
Kettlebell Pounds – 53/35
Wallball Pounds – 20/14
After Bash
Metcon (No Measure)
3 Giant Sets:
20 GHD Sit-Ups
40 Banded Push Downs
100m Farmers Carry
Rest 2:00 between sets.