24
Jul
Back and Chest
CrossFit Pally – Bootcamp
Weightlifting
Single Arm DB Bench 3×5 w/ a 3 Sec Negative (Eccentric)
Pull-ups 3×5 w/ a 3 Sec Negative (Eccentric)
Metcon
Three 7 min AMRAPs
1- Renegade Row 6
Bear Crawl (Down)
Crab Walk (Back
2- Sludge Hammer 10 E
HR Push-ups 10
Plank-ups 10 E
3-Burpees 12
Lateral Slams 10 E
Ring Rows 12