190123

CrossFit Pally – CrossFit

Weightlifting

Hang Clean (5 reps at 55-60% 1RM)

7″ EMOM style, do not drop the bar. This is a hang SQUAT clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

100 ft bear crawl

40 DUs

12 DL 225/155, scaled weight 135/95