190621

CrossFit Pally – CrossFit

Weightlifting

Clean Complex (see above)

Barbell Cycling

On the 0:00 – Clean Complex @ 45%

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean
since working at lighter weight, goal is to do 3 rounds every time without dropping the bar.

Metcon

Metcon (Time)

“Joker on Steroids”

For time*:

1-2-3-4-5-6-7-8-9-10 Chest to Bar

10-9-8-7-6-5-4-3-2-1 DL @55% plus 10-20lbs, if 55% is greater than 225/155 then your weight will be 235/165

*15 minute time cap
Look up whiteboard history on the date 12/19, we did the wod “Joker” on that day, check out the weight you did then and add anywhere from 10-20lbs.