3
Jul
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