CrossFit Pally – CrossFit
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 (2 Rounds for reps)
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