200811

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Clean & Jerk Complex (5×1+1+1)

E2Mx5: 1 Squat Clean + 1 Push Jerk + 1 Split Jerk
Start at 70% and build if lifts feel good

Metcon

Metcon (Time)

For Time:

1000m Row

21 Burpee over erg

500m Row

15 Burpee over erg

250m Row

9 Burpee over erg

Time cap: 15-min