CrossFit Pally – CrossFit
A. : KB Strict Press (4×5)
Whatever weight you can manage safely
B.: Split Jerk (4×2)
Do both legs! Good practice here.
750 m row
50 ab mat situps
35 weighted sit ups (light load)
20 weighted sit ups (heavy load)
if class is too large for all the rowers, some people can do the wod first and then the lifting.
Hollow Body Rocks (1 tabata set)
Tabata = 8 rounds of :20 on/:10 rest