CrossFit Coal – CrossFit

Weightlifting

Paused Front Squat (4-4-4-4)

3 sec pause at the bottom

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

3,6,9,12,15… ascending reps every rd

Power Clean (135/95)

Front Squat

Push Jerk

Calories on the rower