Tuesdays Metcon – CrossFit Pally

CrossFit Pally – MetCon

Weightlifting

4 sets of shoulder press

8, 6, 4, 2 (increase weight each set) if you know your 1rm do

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After completing the shoulder press do

3×10 pull-ups

(1 minute break between each set above)

Metcon

20 minute amrap

15 cal bike sprint

40 amsu

40 med ball slams

40 burpees

15 tire flips

2 down-back bear crawls