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Pally Fit LLC – CrossFit/Fitness

Weightlifting

Reverse Lunge + Step Up (5×10)

Back Rack Reverse lunge + Step Up: 5×10 (5 per leg)
Perform a reverse lunge, then swing the same leg through for a step up. Complete 5 reps on one leg, then switch!

Metcon

Metcon (3 Rounds for reps)

AMRAP(3)

20 Bar Facing Burpees

Max Power Cleans (175/125)

– Rest 3:00 –

AMRAP(2)

15 Bar Facing Burpees

Max Power cleans (175/125)

– Rest 2:00 –

AMRAP(1)

10 Bar Facing Burpees

Max Power Cleans (175/125)
The power clean weight is intended to be challenging! Pick a weight that allows you to perform heavy singles under fatigue (~70%)