24
Jan
Thursday metcon
CrossFit Pally – MetCon
Weightlifting
2 minute partner tire flips
2 plank
2 minute heavy curl-wall throws.
3x thru
Metcon
21-15-9
Kb swings
Box/bench jump overs
Hr push-ups
Then start amrap:
50 rope slams
15 burpees
50 sit-ups
15 ghd back extensions with a plate.
50 sledgehammers