200713

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Sumo Deadlift (5×[email protected]%)

Perform 5 sets of 3 Sumo DL at 75% of your conventional DL
If you have a 1RM SDL, use 75% of that

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(18)

400m Run

20 Single Arm RKBS [10R/10L] (53/35)

10 Goblet Good For You’s (53/35)

1 GFY = Reverse Lunge (R) + Reverse Lunge (L) + Squat
Every 50m = 1 rep (400m run = 8 reps)