190130

CrossFit Pally – CrossFit

Gymnastics

A: Strict Work for 7″ (3×5 pull ups, 3×7 chin ups)

Strict Pull-ups

Strict Chin-ups
Scale options will be no using ab and but feet on box for assistance.

B.: Metcon Gymnastics 4″AMRAP (1-2-3-4….unbroken, until times up)

Kipping C2B or Pull-ups(your choice)
If you don’t have either of those movements then coach does 5″ of kipping drills with athletes.

Metcon

Metcon (Time)

3 RFT

30 Wall Balls 20lb/14lb 10ft/9ft

30 Box Jumps 24″/20″

30 SDHP 75/55

30 S2O 75/55

30 Row

–2 minutes rest–
**28 minute cap**

Can do a delayed start to account for rower, ideally trying to preserve order, or someone can opt for bike.