3
Dec
191203
CrossFit Pally – CrossFit
Weightlifting
Split Jerk (5×3)
work in 4 sets of 3-7 PERFECT range of motion pike push-ups or strict HSPU
Metcon
Metcon (AMRAP – Rounds and Reps)
10″ AMRAP
50 DUs
10 WB Hanging Knee Raises 20lbs/14lbs*
3 Wall Walks**
*Put a wall ball between your legs
**RX standard starting with chest all the way on the ground and getting completely vertical nose to wall and then walking down at least 4 hand steps before falling onto ground