200626

Pally Fit LLC – CrossFit/Fitness

Weightlifting

High Hang Squat Clean + Hang Squat Clean (5×1+1)

Start @70% of your 1RM squat clean, build in weight if technique is clean
The athlete will deadlift the bar off the floor, and start each rep from the hang. Do not drop the bar between reps!

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
[15:00 Time Cap]

Modifications: Jumping pull ups, decrease weight (75/55, 45/35) or use DB’s!