9-27 WOD

CrossFit Coal – NRCTC Class

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