Mondays metcon – CrossFit Pally

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