CrossFit Coal – CrossFit
Warm-up
Gymnastics
15 Skill Work Toes 2 Bar
If proficient:
1 Strict T2b
1 Knee to Elbow
1 T2b w/5 sec lower
2,2,2….3,3,3…etc
Metcon
Metcon (AMRAP – Reps)
8 Min AMRAP
3,6,9,12,15……
Toes 2 Bar
Box Jumps 24/20
Metcon (No Measure)
AFTERBASH:
Bench Squat Explosive Jump
w/KB in Goblet Position
10-10-10