1
Nov
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)