Back and Chest

CrossFit Pally – Bootcamp

Weightlifting

Bench 3×2 w/ a 10 sec iso (hold at 90 degrees and weight should be heavy)

Pull-ups 3×5 w/ a 10 sec iso (hold at 90 degrees)

Metcon

4 5min rounds of 20/10 off (10 rds)

1- Sludge hammer (alt sides)

2- Push-up hold/ lateral slams

3- Ring row hold/ Burpees

4- Rower