Tuesdays Metcon


Tuesdays Metcon

CrossFit Pally – MetCon


10 Minute emom (light weight for this week working on form)

5 reps with weight every minute

Power cleans 55/75lbs at most (modify with 7 heavy kb swings and 7 heavy kb hi pulls)

800m Run (Time)

Max Effort 800m Run
part a of wod (do this first and write down time on board before completing part b) after wod make sure you enter 800 m time to your profiles under performance.


25 Minute Time Cap (includes the 800 m run)

Part B (start at any exercise of the 21 reps move to next station that’s open) Don’t move down to the 15 rep sets until all 21’s are complete

21 tire flips (2 people per tire pass it back and forth)

21 Burpees

21 Plate ground to OH 25/45

21 squats jumps ( touch the floor with your hands each time before exploding up and reaching for ceiling)

15 tire flips

15 Burpees

15 Plate Ground to OH

15 Squat Jumps

9 tire flips

9 burpees

9 plate ground to oh

9 squat jumps

If you finish in the allowed time hold a wall sit until failure