200115

Pally Fit LLC – CrossFit

Weightlifting

Clean Complex (20 minutes to work on complex, get heavy )

1 Squat clean + 1 front squat + 2 split jerks (try to switch feet each time)

Metcon

Metcon (Time)

For time:*

15-12-9-6-3

Deadlift 225/155 or 50-55% max

Burpees
*13 minute cap