Monday metcon


Monday metcon

CrossFit Pally – MetCon


4 x 6 bench press

Use a good working weight

Move up if to light.

Move down if to heavy

(2 minute breaks)

After completing the above-

4 x 6 renegade rows (in push-up position with dbs) 6 each arm with heavy weight.

(2 minute break)

60 sit ups (do them as fast as possible after you finish both strength exercises)


20 minute amrap

20 hvy kb swings

20 goblet squats

20 burpees

20 hr push-ups

2 sleds down n back

20 cal on bike or rower