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Thursday metcon

17
Jan

Thursday metcon

CrossFit Pally – MetCon

Weightlifting

Back Squat (1rm)

Pull-ups (Max reps unbroken)

Push-ups (Max reps in a minute )

Sit-ups (Max situps in 1 minute (2 attempts))

500m Row (Time)

Max Effort 500m Row

Push Press (Max weight)

Box Jumps (Max box jumps in 2 minutes)

Bench Press (1rm)

Deadlift (1rm)

1000m Row (Time)

Max Effort 1000m Row

(Time)

Plank
Max timed plank

Assault bike (Time)

Assault bike 25 calories
Timed

(AMRAP – Reps)

Wall ball throws
Max wall ball throws (full squat and must hit marker on wall to count) 2 minutes get get as many scored reps as possible