190313 – CrossFit Pally

190313

CrossFit Pally – Bootcamp

Weightlifting

Thruster (5×2 increasing weight)

Superset with strict pull-up work of up to 5-10, scale on a box.

**Cash out at the end, max thrusters with just an empty barbell**

Go for FULL range of motion, depth on squat and all the way overhead, if you can’t get full range of motion, we will dial down the weight.

Metcon

Metcon (Time)

5 RFT:

15 Bar facing burpees

10 T2B

15 Shoulder Presses

20 tuck crunches