200721

Pally Fit LLC – CrossFit/Fitness

Weightlifting

A1: BTN Strict Press (5×10)

Perform 10 strict press from behind the neck for 5 sets
Superset with BB Bent over row

A2: Bent Over Row (5×20)

Perform 20 BB Bent over row for 5 sets
Rest 30s between movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(20)

200M Run

21 KBS (50/35)

15 Box Jumps (24/20)

9 C2B Pull ups
RX+) Add 3 BMU to each round, after the 9 C2B PLU