CrossFit Pally – MetCon
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.
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!