Monday’s MetCon

CrossFit Pally – MetCon

Weightlifting

Seated DB shoulder press 5×5

superset with

Bent over DB Rows 5×5 (each arm heavy) (put knee on a bench and do one side at a time)

Metcon

25 Minute Amrap

25 wall ball throws 20lb/14lb

2x 200m sprints (rest for 30 sec after first sprint)

25 med ball slams

2x bear crawls (down and back twice in bootcamp room)

250 Jump Ropes or 50 Du’s