Call Us: 847-485-9582

190715

15
Jul

190715

CrossFit Pally – CrossFit

Weightlifting

Metcon (Weight)

Work to get done (can superset or do one movement and move on):

-DB Bench Press 4x 10-12 reps

-Strict Pull-ups 4-6 reps, 5 times

-DB Shoulder to Overhead** 3×12
**for this movement, think about a DB that you would use in a wod….so usually RX is 50/35 and scaled is 35/20 but use whatever weight fits you best

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target