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CrossFit Pally – Bootcamp

Weightlifting

Shoulder Press (5×3*)

Warm up first, accumulating 2 minutes being upside down

*3 seconds on the lowering phase of this lift for each rep

Metcon

Metcon (AMRAP – Reps)

Grab a partner and go for max shuttle sprints

28″ E2MOM*

12 cal row

Max shuttle sprints
One person does a round at a time, so you each get 7 working rounds. Record # of sprints each round