23
Apr
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