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181031

31
Oct

181031

CrossFit Pally – Bootcamp

Weightlifting

Shoulder Press (7 minutes, find 1RM)

Then do 3×3 push press (using the hips) at 1RM weight.

*No hips used whatsoever in the max of shoulder press, that’s a strict movement*

Metcon

Metcon (Time)

Halloween Wod Chipper for Time:

31 reps of each movement

-Box Jumps 24″/20″

-Jumping chest to bar (or jumping pull-ups)

-KBS

-Front Squats 95/65

-Toes to Bar

-Plate overhead sit up straight

-Deadlift 95/65

-Wall Balls (squat!)

-Bar Facing Burpees

-Jump Rope (31 DUs or 62 single jumps)
Ideally, use same barbell weight for all barbell movements regardless of “ease” of one movement over the other

Goal is to get this done under 30 minutes but I won’t cap it since it’s a Holiday =)