CrossFit Coal – Saturday CrossFit

Warm-up

Metcon (No Measure)

NO RAIN:

800m Indian Run w/ Wall Ball

Teams of 3

RAIN:

15 Jumping Jacks

15 Arm Circles (both directions)

5 Inch Worms

: ) Squat Much?

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Teams of 3

120 Knees to Elbow – Partner A working, Partner B Hanging, Partner C resting

120 Alternating Wall Balls – Partners A & B do 40, B & C do 40, and C&A do 40

120 Alternating Burpees – Each partner 1 at a time

1 Min Wall Sit (can be broke up, but work up to a 1 min total Wall Sit)