CrossFit Pally – CrossFit
Bench Press (4×6)
Bent Over Row (4×16 total reps)
Use 2 KBs that touch the ground right in front of toes every rep. See video if need reference:
For time, but goal is more so consistency for each run.
6x400m sprints with 1:1 rest ratio.
Rest as long as it takes for each run.