Pally Fit LLC – CrossFit/Fitness


Metcon (Time)

For time:

30 Dirty DB Complexes 40/25

rest 2 min

20 Dirty DB Complexes 50/35

rest 2 min

10 Dirty DB Complexes 70/50
A Dirty DB Complex is performed with 2 DBs and is a double DB deadlift + clean and jerk + cluster

Scale appropriately so that it can start as metabolic conditioning and raise up to a strenght portion BUT you should not be too heavy that final round where you are walking away and resting too much, it’s only 10 reps


Metcon (AMRAP – Rounds and Reps)

8″ AMRAP of Rounds of “Cindy”

“Cindy” = 5 pull-ups, 10 push-ups, 15 air squats

*RX+ does 2 Bar MUs in place of pull-ups”
aim for 7+ rounds