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

50 rope slams

15 burpees

50 sit-ups

15 ghd back extensions with a plate.

50 sledgehammers