190125

CrossFit Pally – CrossFit

Weightlifting

OH Work (5 rounds, 90 second rest between rounds)

3 Overhead Squats + 6 OH WL + 3 OHS
Increase weight as you can, but each round must be UB, but goal is to go heavy and challenge yourself.

Metcon

Metcon (Time)

For time:

10-20-30-20-10

Cal Row

Alt DB Snatch 50/35

Hands on box jump overs 24″/20″
can do a delayed start if you have rower conflicts, or change up the order of movements, or go for the bike, same equivalent.