CrossFit Coal – CrossFit
Weightlifting
Zots Press (15 Minutes to work up to a Heavy 3 rep)
If you can not do a Zots Press work on Seated Behind the Neck Press
Metcon
Metcon (Time)
50-40-30-20-10
Push Press 45/35
Hollow Rocks
If you break within a set you must complete 4 25 ft Shuttle Runs