CrossFit Coal – CrossFit
Weightlifting
Clean and Jerk (5-5-3-3-3-1-1-1-1)
This is a Heavy Day so spend the full 30 mins working up to a heavy single rep
Metcon
500m Row (Time)
Max Effort 500m Row
In the remaining class time you will row 500 m 3 times and record your fastest row. Rest between your sets to ensure max efforts.