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CrossFit Pally – CrossFit

Gymnastics

Gymnastics Skill work day

Pistols:

-3×4 (per leg) Negatives

-3×4 (per leg) pistols, scale with band

4×8 BB Bent Over Row (working weight)

5-10 minutes working on HS walk progressions
Today’s wod may take 25-30 minute depending on how fast people row, so some of the class can row first then do gymnastics.

Metcon

Metcon (Time)

4x750m row sprints*

get with a partner, one rests while other rows

Score is slowest time
record all scores in comments