20
Feb
190220
CrossFit Pally – Bootcamp
Gymnastics
3×6 strict pull ups, weighted if possible
Scale work on pull up skill work
Weightlifting
KB Complex (8 sets of 40 sec on/20 sec off)
1 rep = 1 DL + 1 Hang Power Clean + 1 Front Squat + 1 Hang Snatch
Perform with 2 KBS and use a weight in which you can stay moving throughout the full 40 seconds
Track max reps at end
Metcon
Metcon (Time)
For time, with partner
50-40-30-20-10 cal row
One person rows, other person holds hollow body position
Each person is rowing all the calories