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190304

4
Mar

190304

CrossFit Pally – CrossFit

Gymnastics

Open Prep Work

15-20 minutes total:

5 minutes max reps of strict

then spend remaining time on skill and technique kipping
Choose your movement: pull-ups, chest to bar, or muscle up (ring or bar)

Metcon

Metcon (Time)

4 RFT:

5 Power Snatches**

5 OHS (same weight)

20 Hands on box hop overs 24″/20″
RX Weights:

1: 75/55

2. 95/65

3. 115/80

4. 135/95

Scaled Weights:

1. 45/35

2. 55/45

3. 75/55

4. 95/65