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CrossFit Pally – CrossFit

Metcon

Metcon (Time)

Partner Workout:

shared workload, one person working at a time:

-120 sledgehammer

-10 sled push/pull

-60 tire flips

-70 cals bike (30 sec intervals)

-60 GHD sit ups

-20 alternating plate sprints down/back gym length

-Each person accumulates 2 min 30 seconds of stability ball plank circles, one person working at time

-100 ham curls on stability ball
order doesn’t matter, just get the work done

*RX+ version, do 2 strict pull ups every time you move to a different movement