4
Jan
190104
CrossFit Pally – CrossFit
Weightlifting
Squat Stamina
Alternating EMOM x 12
Odd Minutes: 3 Front Squats
Even Minutes: 6 back Squats
61% 1RM FS, if FS unknown consider 50-55% 1RM BS
Metcon
Metcon (Time)
“Vader”
3 RFT
24/17 cal row
21 Wall Balls 24lb/14lb at 10″/9″
18 DB Snatch 50/35
15 Lateral burpees over rower**
If rowers are an issue, do a delayed start, 90 seconds-2 minutes maybe?
**if sharing rowers do burpees over DB
Hybrid Bootcamp metcon
Bootcampers will do programming as written today =)