190123

CrossFit Pally – Bootcamp

Weightlifting

Shoulder Press (4×3 at 70% 1RM)

Superset with HS hold/pike hold and shoulder taps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

100 ft bear crawl

40 DUs

12 DL 225/155, scaled weight 135/95
Rest 3-5 minutes

B.: Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

10 Push-ups

20 DB Step ups

10 toes to bar