7
Nov
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