Monday metcon


Monday metcon

CrossFit Pally – MetCon


Single RDL 3×8 (increase weight)

GH Bridge w/ band above knee 3×15


Weighted Lunges with partner 4 sets of 20 superset with 3 sets of 30 ab throwdowns. (One partner at a time does both before next partner goes.) (15 min time cap)

20 minute amrap

6 deadlifts 60% 1rm

16 otb burpees

26 squat jumps ( touch the floor with hands and reach for the sky at the top of jump)

36 amsu

46 mt climbers

56 jumping jacks