27
Jul
180727
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