Thursday Metcon


Thursday Metcon

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**