2
Oct
201002
Pally Fit LLC – CrossFit/Fitness
Weightlifting
Front Squat (10×3)
EMOM(10): 3 Front squats @60% of 1RM
Perform all 10 sets at the same weight, working on speed out of the hole
Rest remainder of minute
Metcon
Metcon (Time)
4 RFT:
200m Run
20 Step through Lunge (10R/10L)
200m Run
[Rest 90s]
*Wearing weight vest (20/14)
Time cap: 18-min
Pace: REACH
Goal: quick transitions, keeping a consistent pace during BOTH 200m runs
If you do not have a vest but would like to participate in the weighted element, you can add weight to a backpack