Back and Chest – CrossFit Pally

CrossFit Pally – Bootcamp

Single Arm DB Bench 3×5 w/ a 3 Sec Negative (Eccentric)

Pull-ups 3×5 w/ a 3 Sec Negative (Eccentric)

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