23
Oct
Tuesdays Metcon
CrossFit Pally – MetCon
Weightlifting
15 minutes of power clean technique with light weight.
Alternative strength training:
Push press superset with pull-ups.
4×8 pushpress
4×8 pull-ups
(90 second break in between)
Metcon
Metcon (Time)
7 RFT:
6 tire flip
4 Shuttle runs*
2 turkish get ups
1 run will be whiteboard to garage door