9-24 WOD

CrossFit Coal – NRCTC Class

Warm-up

Metcon (No Measure)

8 Min AMWRAP:

10 Jumping Jacks

10 Squat Clean Jumps

10m Bear Crawl

Weightlifting

Clean and Jerk (5-3-1-1-1)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

4 Min Work / 1 Min Rest

200m Run

10 Wall Balls

Max Rep Box Jumps (24/20) in time remaining

Score is total Box Jumps