16
Oct
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