CrossFit Coal – CrossFit
This Saturday there will only be one WOD….8:30am only. Anyone interested can join us at CrossFit Iron Fury (10am) across town for their Grand Opening and a fundraiser for a great cause. I’ve attached a website for more details. Let’s bring a big group over there and welcome them to the area!!
https://fundraise.activeheroes.org/crossfitironfury
Warm-up
(No Measure)
Kettlebell windmills
Broad jumps
L holds on rings
Weightlifting
Turkish Get Up (2-2-2-2-2)
Metcon
Metcon (Time)
10 rounds
10 pull ups
10 box jumps 24/20
15 min Time Cap
1 sec Penalty for each rep not completed
(I.E. 8 Rounds completed, your time will be 15:40)