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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