181016

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (4×4)

2131 tempo, increase weight as able to maintain tempo

Gymnastics

A: Strict Pull-ups (5×3)

no kipping, no bands either
tempo 2131, focus on a scale that allows to do tempo

B: Pistols (10 minutes for pistol work )

Metcon

Metcon (Time)

5 RFT*

35 DUs

10 Deadlift at 55% 1 RM
*8 minute time cap

MOVE AS FAST AS POSSIBLE, short and hella sweet, scale to whatever means you can move nonstop