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191004

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