200616

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Bench Press + Ring Row (3×5+ME)

3 sets: 5 Bench Press @65% +ME Ring Rows

[Rest 60-90s b/t sets]
Athlete, perform 5 bench press, straight into a max effort set of unbroken ring rows. Once your form starts to go, stop! Rest 60-90s between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(15)

500m Row

30 RKBS (53/35)

10 Goblet Squat (53/35)
500m row = 5 reps (100m/1 rep)