CrossFit Pally – CrossFit
Pistols (Spend 8 minutes working on drills)
If you have pistols: try
4×8 per leg
or 4×4 per leg
Back Squat (1 Tempo B.S. EMOM x 9 rounds)
Tempo: 3331 (down for 3, hold for 3, up for 3, stand for 1)
Spend 5-7 minutes warming up to a good moderate/heavy weight that you can maintain the tempo. If you lose the tempo, drop the weight and check your ego.
Every 3 minutes for 5 rounds:
12 Hang Power Cleans
Goal here is barbell cycling, so pick a weight you can do or almost do all 12 unbroken.
Pick a DU number that you can get done under a minute.