190710

CrossFit Pally – Bootcamp

Weightlifting

Metcon (No Measure)

4 Rounds:

Pullup work x 5 reps

Single Arm Ring Rows x 5 reps

Pike Pushup work x 7-10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

20″ on the clock:

-500m row alternating when possible with 25 cals bike

-20 Dumbbell Box Step-Overs –

-20 Burpees

-Bear Crawl D/B

-10 Plank rows with DB