CrossFit Pally – MetCon
4 sets of db bench superset with bent over rows.
Bench-4 sets (12/10/8/burnout)
Db bent over rows-4 sets (8/8/6/burnout-each arm)
20 minute amrap
You can start at any station. You go until failure at a max effort pace. Once you fail/stop at a station move to the next one.
1) assault bike
2) rope slams
3) sled push/pull (45 lbs)
4) bench jump overs (hands on bench)
5)tricep barbell bench press
6) sledge hammers
7) ghd situps
*once you slow or come to a stop youre immediately done with that station-move to the next**