CrossFit Coal – CrossFit
Weightlifting
Floor Press (8-6-4-4)
Accumulate 50 Ring Push Ups between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
53/35#
10 single arm kb oh walking lunges
10 single arm kb oh squats
10 kb on shoulder box step overs
*Start Round 1, all right arm, then round 2 switch; all left arm, etc..etc..*