191016

CrossFit Pally – CrossFit

Weightlifting

Overhead Squat (Every 90 Seconds for 6 rounds)

1 Pausing OHS (2 second pause) + 1 OHS

work at a moderate to heavy weight all 6 rounds

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*25 minute cap

Can do 50 BB good mornings in place of back extensions or 75 supermans