190703

CrossFit Pally – Bootcamp

Weightlifting

Bench Press (4 x 8 – 12 reps)

use dumbells

Bent Over Row (4x 6 to 8 reps)

use a barbell

Metcon

Metcon (4 Rounds for reps)

4 Rounds of 3:30 on/1:30 rest

A. 400m run then max goblet squats

B. 500m row then max ring rows

C. 400m run then max devil press

D. 500m row then max wall ball sit ups to wall

Cashout:

max effort plank

max effort wall sit