18
Dec
Tuesdays Metcon
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
