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