CrossFit Coal – CrossFit
Weightlifting
Front Squat (20 Min to find 1RM)
Metcon
400m Run (Time)
Max Effort 400m Run
Rest exactly 1 Min, then:
Metcon (Time)
21 Toes 2 Bar
42 Russian KB 53/35
15 Toes 2 Bar
30 Russian KB
9 Toes 2 Bar
18 Russian KB