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 =)