181007

CrossFit Pally – Bootcamp

Weightlifting

Deadlift (5×3)

Tempo 1241, superset with 5×10 weighted Barbell glute bridges

Metcon

Metcon (AMRAP – Rounds and Reps)

20″ AMRAP

Partner Wod:

Alternate between rower (or bike) and this workout sequence:

Rotate every 400m on row or .5mi on bike:

10 DB** Power cleans

20 abmat situps

10 DB Hang Squat Clean

20 abmat situps

10 DB Push Press

20 abmat situps

10 DB Reverse Lunges (DB at side)

20 abmat situps

10 DB Thrusters

25 abmat situps
**no RX weight here, but consider using the weight you chose for DB Lunge Thrusters last week