Thursday metcon

CrossFit Pally – MetCon

Weightlifting

Bench press 4x(12/10/10/burnout) ss with

Bo ring rows

Metcon

Partner wod (30 minute time cap)

120 throwdowns (total)

8 sled push/pulls (total)

4 minutes of boxing burnout (2 minutes each)

8 sprint down/bear crawl back. (4 each)

1600 m row (total)

40 tire flips (total)

40 partner burpees (20 each)