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Mondays Metcon

22
Oct

Mondays Metcon

CrossFit Pally – MetCon

Weightlifting

4×4 back squats. Start at 50%.

We are holding at the bottom for 3 seconds. If you can’t hold at bottom for 3 full seconds drop weight.

After completing the above, do 4 x 8 push-ups with a 3 second pause at the bottom.

Metcon

20 otb Burpees

10 otb push-ups

20-kb lunges matrix.

10-Wall ball throws 14/20

(Do this 4 times)

After completing the above, give me:

3×400 m rows. Take a minute or two break in between. Track your times on the 3 rows. MAX EFFORT!