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190904

4
Sep

190904

CrossFit Pally – CrossFit

Weightlifting

Overhead Squat (5-3-1-10)

5 reps at 65-70%

3 reps at 75-80%

1 rep at 85-90%

10 reps at 70-75%

Rest two minutes between sets

Metcon

Metcon (Time)

For time:*

30-20-10

DB Snatches 50/35

Wall Balls 20lb/14lb 10ft/9ft

then

10-20-30

Bar Facing Burpees

Cal Row
* if rowers are an issue, some people can do the bottom part first