CrossFit Pally – MetCon
Back squat (light weight-emphasis on depth) touch butts to a bench.
4×12 start with just a bar and focus on keeping heels down and knees out. Move up weight accordingly but nothing too much. Again the point here is depth weight is secondary. 2 minute break in between sets and work with eachother on hitting your qs.
30 minute mission impossible. (Knock out as many as possible in the 30 minute timecap.
30 tire flips (due on turf)
15 down n back sprints (do next to turf)
150 Mt climbers
15 cal bike
1:50 wall sit
30 wall balls (get low)
15 wall walks
1000 m row
Start anywhere and break it up however you want. Take breaks when needed.