7-23 WOD

CrossFit Coal – CrossFit

Warm-up

Weightlifting

Press Complex (5 sets)

Strict Press – Push Press – Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes AMRAP

10 deficit pushups 2 45/25s

20 bent over rows with a plate 45/25

30 mason twists with the plate 45/25