15
Jul
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