26
Nov
Mondays metcon
CrossFit Pally – MetCon
Weightlifting
Back squats
4 sets:
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Superset it with 4×10 rdls
Metcon
25 minute amrap
Start with this (complete once then move on to amrap)
10/40/20
1) amsu
2)Db snatches or single arm (db ground to overhead) or (heavy plate gtoh)
3) ringrows
15 tireflips
15 step ups or box jumps
15 bench dips/ringor on ghd
15 hammer curls (heavy)
15 full burpees