9
Nov
181009
CrossFit Pally – Bootcamp
Weightlifting
Front Squat (5×2)
Tempo 1241, superset with strict pull ups at same tempo, 5×3 on pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
9″ AMRAP
30 second Banded Sprints
10 Devil Press 35/25
Banded sprint, get a green or black band and attach to rig and run against it in place
Cash Out
Metcon (No Measure)
5 rounds:
20 mountain climbers
15 goblet squats