CrossFit Pally – CrossFit
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 (AMRAP – Rounds and Reps)
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.