200212

12
Feb

200212

Pally Fit LLC – CrossFit

Weightlifting

Power Clean and Jerk complex (Every 75 seconds for 10 rounds)

Complex = 1 Power Clean + 1 Front Squat + 1 Push Jerk
build in weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

11″ AMRAP

BUy IN: 100 DUs/50 DUs/100 Singles

then

12 T2B

10 DB DL 50/35

8 DB Hang Power Clean

Then: once 11 minutes is up, rest 1 minute, then jump rope for 2 minutes straight of your choice.