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CrossFit Pally – CrossFit

Skill Work

Toes to Bar Skill Work

8 Kipping t2b work progress

10 Seated Pike Leg Lifts

Weightlifting

Bench Press (4×4 all working weight, make it heavy!)

Superset with Bird Dog Bent Over Row, 8 reps per arm, 4 sets

https://www.youtube.com/watch?v=U7iS11w9E3Y

Metcon

Metcon (AMRAP – Rounds and Reps)

7″ AMRAP

3 Devil Presses 50/35

3 Ring Dips

3 Toes to Bar (no singles allowed)
Try to go RX on the toes to bar here, but if you are doing singles, scale down. It’s ok to start RX and then scale down mid wod. Remember, the focus is maintaining that kipping swing.