CrossFit Pally – CrossFit
20 minutes, increase weight each time but last 3 sets of 2s should be HEAVY and at same weight.
Metcon (No Measure)
“Tabata Hump Day”
4 different tabatas with 90 seconds rest in between
-step ups with knee drive up
Scaled:box or bench dips, work on DUs, no knee drive on step ups,
RX+ feet elevated for ring row, and hit 25 UB DUs each time