190605

CrossFit Pally – CrossFit

Weightlifting

Clean and Jerk (10″ EMOM x 10 reps)

1 DB, from the Hang, weight is 20% of max power clean

Metcon

Metcon (AMRAP – Rounds and Reps)

7″ AMRAP

8 Front Rack Lunge 115/75**

10 Wall Balls 20lb/14lb 10ft/9ft

–rest 2 minutes–

7″ AMRAP

8 Back Squat (same weight)

10 T2B (RX+ do 3 bar MUs instead of T2B)
**weight comes from ground, must be a weight you can stay moving on