CrossFit Pally – CrossFit


Walking Lunge (4 rounds)

2 KB in Front Rack position, walking 1 length of gym
Superset with 10 Single Leg RDLs with 1 heavy DB


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
10″ Time Cap, so err on the lighter side so that you can stay moving….elite athletes do this wod in 5 minutes, so we scale to achieve the same stimulus….it’s not a strenght wod it’s CARDIO

Hybrid Bootcamp metcon

Bootcamp will do the same strength


“DT goes bootcamp”

In between each round of DT, do 30 cals on the bike or 40 cals on the rower. Consider doing DT with DBs but feel free to do it with a barbell.