4
Oct
191004
CrossFit Pally – CrossFit
Weightlifting
Front Squat (5×2 with 3 second pause at bottom)
start at 65-70% on your first set and increase as you can still maintain the hold
Work in 4 sets of DU practice:
Master level: 75-100 DUs (goal being UB)
Intermediate level: 35-70 DUs
Beginner, spend 75 seconds working on DUs
Metcon
Metcon (Time)
3 RFT:*
15 Burpee Box Jump Overs 24″/20″
15 Devil Presses 50/35
*13 minute cap
Scaled weights 35/20
