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Monday metcon

3
Dec

Monday metcon

CrossFit Pally – MetCon

Weightlifting

Thrusters

4 sets

(full squat depth) (move up weight accordingly, only if you’re achieving full squat depth)

12

10

10

8

2 minute break in between

Metcon

30 minute cap

10 box jumps (add 4 every round)

10 kb swings (add 4 every round)

10 burpees (add 4 every round)

10 goblet squats (add 4 every round)

10 amsus (add 4 every round)

4 down and back sprints (add 1 every round)

In between your travels knock out 1000 meters on the rower. (You can start here, do it in parts or finish towards end. Just get it done.