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CrossFit Pally – CrossFit

Weightlifting

Sumo Deadlift (5×4 )

go heavy, no bounce-SILENT

Metcon

Metcon (No Measure)

16″ Alt EMOM

Minute 1: 10 burpees

Minute 2: 200m run

Minute 3: 20 KB swings 53/35

Minute 4: 200m/150m row
if burpees are easy, go up to 14 burpees, if running 200m takes a minute cut the run down to 100-150m distance, choose a KB weight that allows 20 UB