200720

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Front/Back Squat

EMOM(10)

A) 3 Front Squats

B) 6 Back Squats
BOTH lifts will be completed at 60% of 1RM Front Squat

Metcon

Metcon (Time)

For Time:

20 Bear Complexes (135/95)

*Every break complete 5 burpees

[12:00 Time Cap
Bear complex = 1 Deadlift + 1 Power Clean + 1 Front squat + 1 Push Press (to behind the neck) + 1 Backsquat + 1 BTN Push Press (WITHOUT DROPPING THE BAR BETWEEN MOVEMENTS)

Athletes, pick a weight that allows you to complete at least 3-5 complexes unbroken