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