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