200622

22
Jun

200622

Pally Fit LLC – CrossFit/Fitness

Weightlifting

A1: Strict Ring Dips (3×5-10)

Pick a number, 5-10, that you feel confident hitting for all 3 sets. Must complete same rep scheme for all sets
Superset with BB bent over row.

REST 30s between movements!

BB Bent Over Row (3×10 AHAP)

Perform the Bent over row AHAP while maintaining good form
Rest 30s

Metcon

The Joker (Time)

The Joker

1-2-3-4-5-6-7-8-9-10 T2B

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)
[12:00 Time cap]

Modifications: Hanging Knee raises, decrease DL weight (options: 205/145, 185/135, 155/105, 125/85)

Athletes, pick a weight that is challenging but still allows you to go unbroken!