7
Aug
Back and Chest
CrossFit Pally – Bootcamp
Weightlifting
Bench 3×3 w/ a 10 sec iso (hold at 90 degrees)
Pull-ups 3×3 w/ a 10 sec iso (hold at 90 degrees)
Metcon
5 RFT
20 single leg slam balls
10 burpee jump overs
10 BB Rows (on the 5th rep hold for 5 seconds)
8 HR push-ups
400 m run