200715

Pally Fit LLC – CrossFit/Fitness

Gymnastics

Push/Pull (5×5+10)

A1: Strict Ring Dip 5×5

A2: Ring Rows 5×10

[rest 30s b/t movements]
Modification for ring dips: Ring Dip Negatives 5×3 [5s negative], Wt’d Push ups 5×10, Regular Push ups 5×10, Assisted Push ups 5×10

Metcon

Metcon (Time)

For Time:

21 Burpee C2B Pull Up

12 Power clean (155/105)

15 Burpee C2B Pull Up

9 Power clean

9 Burpee C2B Pull Up

6 Power clean

[15:00 Time Cap]
The power cleans are intended to be heavier than usual