Thursdays Metcon

CrossFit Pally – MetCon

Weightlifting

Back Squat (4×3 at 75% 1rm)

Metcon

XL Tabata 30 minutes (1:20 on :40 rest) Stay at each station for 3 rounds

sta1) Box jumps or step ups with weight

sta2) Sledge Hammers (alt hands every rep)(burpees in second round)

sta3) walk over bar pushups (shoulder taps second round)

sta4) shuttle run sprints (use 5 cones spread them out)

sta5) Pull-ups (strict, kipping, jumping, banded are all fine) (second round situps)