191213

13
Dec

191213

CrossFit Pally – CrossFit

Weightlifting

Bench Press (4×8-10 reps PER arm)

Use a set of DBs, and do 1 arm presses. Hold the DB at the bottom position of the arm not moving.

Strict Pull-ups (4×4-8 reps)

Metcon

Metcon (2 Rounds for reps)

Partner style:

One person is on a machine and the other is doing an AMRAP of the stated movement, then you will switch and then move onto part B, same style.

A. 900m/850m row

Max Burpee box jump overs 24″/20″

B. 900m/850m row

Max Wall Balls 20lbs/14lbs at 10ft/9ft
If want or need to use bike the conversion is

1.2mi/1mi