CrossFit Coal – COALfit

Warm-up

Thunderstruck (No Measure)

Burpee every time you hear THUNDER!

Metcon

Metcon (No Measure)

Work 7 Minutes/ REST 1 Minute/ Work 7 Minutes

“Lifestyle Challenge Measure”

AMRAP

5 Push Ups

10 Sit Ups

15 Squats

**REST**

10 Dips (Bench)

25 Jump Rope

10 Burpee Box Overs