Tuesday metcon


Tuesday metcon

CrossFit Pally – MetCon


Partner WOD (30 minute timecap)

1500 m row (total)

10 down n back keg carries (5 each)

100 sledge hammers (total)

150 amsu (total)

60 Heavy DB bent over row (total)

6 down and back sled push/pull (total)

30 tire flips (15 each)


4 sets of bench

12 reps

12 reps

10 reps

8 reps

Superset with burnout close grip push-ups.

If you do it right and go to failure on push-ups your bench press will move down in weight due to muscle fatigue. This is what we want!