200107

7
Jan

200107

CrossFit Pally – CrossFit

Weightlifting

Front Squat (5×4 aiming around 80% 1RM)

If time, coach athletes through pistol drills and practice before wod/emom

Metcon

Metcon (Weight)

15″ Alt. EMOM*

a. 8-12 alternating pistols

b. 8-12 burpees

c. 8 power cleans 120/85
*choose a rep scheme for the first two movements that get your HR up but not having you dying going into the next minute.