Thursday Metcon


Thursday Metcon

CrossFit Pally – MetCon


DB Alt Shoulder Press 3×8 (keep one arm up while the other arm is completing each rep)

Evil Wheel 3×10


15 minute Emom (every minute on the minute) 3x thru (if you finish your reps with time left -rest) every minute rotate.

20 bicep curls

20 push-ups

40 rope slams

Hvy sled with weight (once down and back)

20 weighted sit-ups

10 minute amrap

30 close grip barbell bench press

20 ring rows

15 burpees

50 Mt climbers (25 el)