17
Sep
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