13
Jul
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)