181219

CrossFit Pally – Bootcamp

Weightlifting

Stamina Squatting (58% of 1RM Front Squat)

12″ alt EMOM

Odd: 3 Front Squat

Even: 6 Back Squats
If 1RM FS unknown, do 50-53% of Back Squat Max

Metcon

Metcon (Time)

Part 1:

Let’s do the Joker:

1-2-3—10 Toes to Bar (scale to 1/2 toes to bar, challenge yourself)

10-9-8—1 DL at 55% of 1RM DL

—-rest 3-5 minutes—–

Part 2:

2 Rounds of:

35 lateral hops over barbell

25 KB Swings

35 lateral hops over barbell

25 Push Press 60% 1RM Shoulder Press

35 lateral hops over barbell

25 Burpees