4
Nov
101104
CrossFit Pally – CrossFit
Gymnastics
Spend 7″ working on a kipping movement of your choice: Pull-ups, Chest to Bars, Bar MUs, or Ring MUs. There are drills you can do for this or just work on the movement itself or otherwise, work on strict pull up strength.
Weightlifting
Front Squat (5×2 at tempo 3211)
3211 =
Down for 3
Hold for 2
Up for 1
Hold at top for 1
Metcon
Metcon (AMRAP – Rounds and Reps)
“Bruiser”
12″ AMRAP
15 Push Jerks 115/85
30 Air Squats
60 DUs