180829

CrossFit Pally – CrossFit

Weightlifting

Overhead Squat (5×5 about 65-75% 1RM)

Metcon

Metcon (Time)

For time:

12-9-6 P. Clean 165/115

24-18-12 Alternating pistols
Go back and forth between movements, should be heavier clean than you normal do in a wod, consider your Grace weight and go a little above that as a guidance.

**No cap here BUT it should not be so heavy you are only doing singles.