4
Mar
200304
Pally Fit LLC – CrossFit/Fitness
Weightlifting
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
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