CrossFit Pally – CrossFit


Overhead Squat (2×4 at 70% 2×3 at 75% 2×2 at 80%)

note heaviest and then all your weights


Metcon (Time)


25 DB Push Jerk 50/35

50 DUs

25 Weighted step ups 24″/20″ and same DB

50 DUs

Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders

Men: 35-lb. dumbbells, 20-in. box

Women: 20-lb. dumbbells, 20-in. box

Beginner Option

3 rounds for time of:

15 dumbbell push jerks

35 single-unders

15 step-ups

35 single-unders

Men: 20-lb. dumbbells, 15-in. box

Women: 10-lb. dumbbells, 12-in. box

Hybrid Bootcamp metcon

Will do the same Metcon as Crossfit class, if it’s too short and there’s extra time, coach will design a high intensity ab cash out.

Front Squat (5×5 70-75% 1RM)

If you don’t know your front squat 1RM, take 85% of back squat and do 70-75% of that 85% Back Squat