191218

CrossFit Pally – Bootcamp

Weightlifting

Front Squat (4×9)

Superset with 10 single leg DL per leg after each working set. Use 1 DB.

Metcon

Metcon (Time)

5 RFT*

8 Unbroken Hang Power Cleans 85/55

6 Shoulder to Overhead

4 Thrusters

150 jump rope

300m row or 40 cals bike