CrossFit Coal – CrossFit
Weightlifting
Deadlift (4×3 @85% 2:00 Rest)
Metcon
Metcon (No Measure)
Trick or Treat
Flip a Coin for your movement/reps
20 Min AMRAP (No Measure)
Heads: Tails:
50 SitUps 50 Stick SitUps
50 Box Jumps 50 Jump Rope (Doubles, Double Attempts, or Singles)
25 Renegade Rows 25 Push Ups
400m Run 200m Run
400 is the HILL Run
200 is the base of the HILL at the light post