190521

Announcements

2019 Murph Challenge
Sunday May 26th
Wave 1 – 9:00 AM
Wave 2 – 10:00 AM

CrossFit Pally – CrossFit

Weightlifting

Back Squat (6×2)

5 second going down, 3 second pause in bottom, 3 second pause at parallel.

Note: be mindful of your parallel…many of us are going above it. Have someone or a coach be your second set of eyes. Don’t cheat yourself out of a program designed to make you stronger just so you can put up more weight. Cool story bro.

Metcon

Metcon (Time)

21-15-9

Goblet Squat 53/35

KBS

400m run after each round
RX+ use a heavier KB that RX