200217

Pally Fit LLC – CrossFit/Fitness

Warm-up

Jump rope/skill work practice, 5 minutes

Weightlifting

Back Squat ([email protected]%, [email protected]%, 3+ @90%)

again, working off our training max so above percentages are taken from 90% of max you hit two weeks ago. Also, last set is still treated as an AMRAP

GOAL: 6-8 reps on last set

Metcon

Metcon (Time)

For time:

30-20-10

DL @ 40% 1RM

Pull-ups

rest 3:00

30-20-10

Hang KB Snatch 50/35

Ring Push-ups
One KB, can break up total reps off snatch however you want but must be equal ratio each side.