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Thursday Metcon

4
Oct

Thursday Metcon

CrossFit Pally – MetCon

Weightlifting

4×8 db bench press (heavy)

Followed immediately by tricep barbell bench press (burnout)

After finishing the segment above. Complete

3×8 sets of db bent over rows (heavy)

Metcon

Ascending reps (20 minute time-cap)

5 burpees

5 Stability ball passes

5 Horiz barbell rows (underhand grip)

5 down-back sprints in bc room.

5 barbell thrusters 95/55 rx

Increase burpees, passes and rows by 5 every round.

Increase sprints and thrusters by 1 every round.