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190510

10
May

190510

CrossFit Pally – CrossFit

Skill Work

Coach spend 10 minutes going over skill work for rope climbs, allow athletes to practice. Can practice in between lifting of the day.

Weightlifting

Front Squat (6×1)

For each rep:

5 second negative

3 second pause at the bottome

3 second pause at parallel

Metcon

Metcon (Time)

3RFT

8 alt. pistols

2 rope climbs

200m run