30
Oct
181030
CrossFit Pally – CrossFit
Weightlifting
Deadlift (5×4)
Tempo 4221, super dupet set with pull-ups 5×3 and push-ups 3×7 all using same tempo
Metcon
Metcon (Time)
For time:
30-20-10
cal row
15-10-5
sit-up, get up*
Sit-up get up: start from standing roll down onto your butt/back and roll back up to standing. To do this RX, you cannot use your hands or assistance but can use momentum
RX+ version, strict movement no momentum used to get up