180725

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (5-4-3-2-1-1-1 increase weight)

have your last few singles at a heavy weight, can be the same for each set.

Bent Over Row (4×8)

make all 4 sets working and tough but avoid using hips, keep body at 90 degree angle

*record heaviest set

Metcon

Metcon (AMRAP – Rounds and Reps)

11″ AMRAP

8 snatches 95/65

10 box jump overs 24″/20″

12 thrusters 95/65

10 box jumps 30″/24″
same barbell weight and the second box jump height must be higher than the box jump over, even if you bring a plate to put on top of the box so that the height is even slightly higher.