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191015

15
Oct

191015

CrossFit Pally – CrossFit

Weightlifting

Clean Complex (Every 75 seconds for 7 rounds)

1 clean pull + 1 power clean + 1 low hang power clean

Metcon

Metcon (3 Rounds for reps)

3×4″ AMRAP, 4 min rest in between

12 DB Squats 50lbs/35lbs

21 Power Cleans*

27/21 cal row
*Power clean weight:

Round 1: 135/95

Round 2: 115/75

Round 3: 95/65

Start each round at the beginning, aim for consistency or beating the round prior