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