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Pally Fit LLC – CrossFit

Weightlifting

Overhead Squat (5×3)

We are going to work on balance for this. If you have pretty good form on OHS, regardless of how heavy you can go, then try this variation.

Set up an empty barbell to start (can add weight later if you feel comfortable). Grab 2 KBS and attach them to the barbell with bands. Now, do your OHS. Play around with weights and such here.

Metcon

Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

21 Wallballs 20lb/14lb 10ft/9ft

15 T2B

9 Push-ups