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Pally Fit LLC – CrossFit

Weightlifting

Thruster (Ladder AMRAP 1:30×3, rest 3:00)

RX weights: 95/65 (think of wod weight)

and so forth always starting with 1 thruster and increasing the reps of push press until time runs out. You don’t have to hold on to the bar the entire time but don’t drop in the middle of push press. You will start back at 1 for each new round.

Metcon

Metcon (AMRAP – Rounds and Reps)

Set clock to go up to 14 minutes:

A. Min 0-5

5 min AMRAP

8 T2B

8 DB Squats 50/35

B. Min 5-9

Find max clean and jerk

C. Min 9-14

5 Min AMRAP

8 C2B

8 DB Squats