CrossFit Coal – CrossFit
Weightlifting
Bench Press (21-15-9)
Unbroken sets
Handstand Push-ups (21-15-9)
Strict
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
1 Above the Shoulder MedBall carry
10 OH MedBall Squats
20 MedBall Cleans
*5 burpees every time you drop the ball