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180710

10
Jul

180710

CrossFit Pally – CrossFit

Weightlifting

A. : KB Strict Press (4×5)

Whatever weight you can manage safely

B.: Split Jerk (4×2)

Do both legs! Good practice here.

Metcon

Metcon (Time)

For time:

750 m row

50 ab mat situps

500m row

35 weighted sit ups (light load)

250m row

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.

Cash Out

Hollow Body Rocks (1 tabata set)

Tabata = 8 rounds of :20 on/:10 rest