191122

CrossFit Pally – CrossFit

Weightlifting

Shoulder complex (take 15 minutes to find heavy max)

3 Push Press + 2 Push Jerk + 1 Split Jerk
Ideally from ground, but if you want, go from rack if you feel you will be very limited

Metcon

Metcon (AMRAP – Rounds and Reps)

3×6″ AMRAPs with 2″ Rest

A. 10 WB 20lb/14lb 10ft/9ft + 20 walking lunge (no weight)

B. 8 DB Thrusters 50/35 + 24 DUs

A. repeats