190423

CrossFit Pally – CrossFit

Weightlifting

Deadlift (Build to 3RM for the day)

Before DL do 3×5 per leg of Single Leg Posted RDL

https://www.instagram.com/p/Bf_0fxSAVRz/

Metcon

Max set UB wall balls (AMRAP – Reps)

Go for a max unbroken set, this is a benchmark so record it and hold yourself to the RX standard, but feel free to scale the weight or height as needed

Metcon (AMRAP – Rounds and Reps)

Death by Strict Pull-ups
Scaled version:

8″ alt EMOM

a. 8-10 scaled off box

b. 5-8 Barbell inside bands lat pull down