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090702

2
Jul

090702

CrossFit Pally – CrossFit

Weightlifting

Seated DB Shoulder Press (4×8-12 reps, go AHAP)

in between sets do 30-45 sec HS hold or pike hold

Metcon

Metcon (Time)

EMOMs for Days:

8″ EMOM

20 DUs

6 Power Snatches 95/65

then

8″ EMOM

10 Box Jumps

6 T2B

then

8″ EMOM

6 Bar Facing Burpees (use bar from first EMOM)

2 Bar MUs/4 Chest to Bar/6 pull ups (choose your ability skill level)