CrossFit Coal – CrossFit
Warm-up
(No Measure)
3 rounds
10 pike push ups
10 around the worlds
10 snatch grip presses with pvc
10 ring rows
Weightlifting
Behind The Neck Jerk (5-5-3-3-1-1-1)
Push Press
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push press 115/75
Bent over rows
****
2 wall walks between each set