180827

CrossFit Pally – CrossFit

Weightlifting

A: Seated DB Shoulder Press (5×6)

attempt heavier than last week

B: Push Press (4×4)

Metcon

Metcon (Time)

For time:

21 DL 225/155

400m run

18 DL

400m run

15 DL

400m run

12 DL

400m run

Intermediate version:

scale weight to 185/125 (or a weight you can attempt 21 unbroken)

Beginner:

135/95 and cut out first round so only do 15/12/9
*19 minute time cap