CrossFit Pally – CrossFit
DB Push Press (4×6)
Push press the weight up and then do a 3-second negative starting at a weight that’s comfortable and eventually working up to 25% of your body weight.
Pistols (2×5 (per leg) negatives)
2×5 pistols, do to a target and note this height
*If you have pistols, then you will do 4×6 per leg, try adding a weight if too easy.
A. : 50 Burpees for time (Time)
Good goal is sub 3 minutes, super goal is under 2:30
B: Metcon (AMRAP – Rounds and Reps)
10 Air Squats
10 Box Jumps 30″/24″