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CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (4×4)

Tempo 1023 (for this movement, I flipped tempo around to hit at certain points of this movement)

Gymnastics

Strict Pull-ups (5×3)

no kipping, no bands either
tempo 1023

Metcon

Metcon (Distance)

Wodapalooza #6:

8 Minutes Max Row for Meters
For class organizing, people can row first and then lift.

For mental sanity, attack this wod with maybe a distance goal to strive for. For some people it’s a good chance for a 2k row time.

Hybrid Bootcamp metcon

Bootcamp class will do same strength and the following workout:

3 x 8 minute stations:

A. 8 minute row for max meters.

B. 8″ EMOM 8 calories on the assault bike

C. 10 KBS + 5 Strict Leg Raises on bar