190930

CrossFit Pally – CrossFit

Skill Work

Metcon (No Measure)

16″ Alt EMOM

a. Front + Back Lunge, 4-5 per leg, holding 2 DBs overhead

b. DB Renegade Row, 6-8 per arm

c. 20-45 second HS hold, stomach facing wall

d. Choose a kipping movement to work on and do set of UB reps or just work on mechanics (T2b, MUs, C2B, pull ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

7″ AMRAP

10 Thrusters 95/65

20 Alt. DB Snatches 50/35