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